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Crossfit SW18 – Metcon

Warm-up

Warm-up (No Measure)

7 Minutes For Quality

Buddy 1:

Easy Bike

Buddy 2:

100 Meter Run

100′ Bear Crawl

50′ Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

Warm-up (No Measure)

7 Minutes For Quality

Buddy 1:

Easy Bike

Buddy 2:

100 Meter Run

100′ Bear Crawl

50′ Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

Weightlifting

Shoulder Press (5-3-2-1-1)

Metcon

Metcon (Time)

5 Rounds:

100m Farmers Carry

12/9 Calorie Assault Bike

9 Pull Ups

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