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Crossfit SW18 – Metcon

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Metcon

1)

Teams of 3

Max cal assault bike in 12 mins

Hollow hold off bike

1 person rest

2)

3 RFT (20min cap) in pairs

50 synchro burpees

50 pull ups

50 synchro press ups

50 SA thrusters (15/10)

50 KB SDHP (32/20

3)

8 min EMOM (45 cap)

a) DB renegade row with press up x 6

b) Side plank rotation same side for whole set

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