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Crossfit SW18 – Metcon

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Metcon

1) 15 min AMRAP

10 burpee box jumps

20 KB American swings (24/16)

250m row

2) 12 mins upper body work – no specific sets

Pull ups x 6

Gorilla row x 8 e/s

DB reverse fly x 10

DB curl x 10

3) Remaining time (10 min cap) in 3s

Max bike cals (4 rotational throws e/s off bike) change every 10/7 cals

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