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Crossfit SW18 – Metcon

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Metcon

30/20/10 for time (12 min cap)

DB push press (25/15)

MB slams (red/blue)

Goblet squat (same DB)

Front Squat (2-2-2-2-2-2)

Superset for first 5 with:

Hip elevated floor press x 10

Elevated reverse lunge x 6 e/s

Metcon

12 min EMOM conditioning:

1st – 60m bear crawl

2nd – 8 devil press (15/10)

3rd – 15/10 assault bike cals

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