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Crossfit SW18 – Metcon

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Metcon

4 x 3 min AMRAPs

1) Max cal bike

2) 6 KB swings (32/20) + 6 over KB burpees

Metcon

4 x 3 min AMRAPs

1) Max cal ski

2) 5 DB thruster SA (20/12.5) + 5 burpee box jumps

Metcon

12 mins – as many sets as needed (minimum 3 sets)

8 DB shoulder press

8 ring pull ups/16 TRX row

15 narrow grip press ups

15 hammer curls

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