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Crossfit SW18 – Metcon

Metcon

E3MOM x 4

Devil press x 6 (20/12.5)

DB push press x 6 (20/12.5)

Burpee x 10

Bear crawl x 20m

Front Squat (8-8-8-8)

Metcon

Accessory work:

3 sets no specific rest

Bulgarian split squat x 8 e/s

DB hip elevated floor press x 8

Renegade row x 8 e/s

Metcon

14 min cap: Pairs workout

100/80 cal bike buy in

Into 3 rounds for time, break it up how you want:

60m farmers carry (32/20)

40 wall balls (blue/yellow)

30 DB hang high pull (25/15)

20 DB HPC (25/15)

10 man makers (20/12.5)

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