Metcon

October 29, 2018

WOD


CrossFit Saint Helens – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP 4 min:

1 Rope Climb

10 Sit-ups

*2 min rest

EMOM x 12 min (alternating):

Min 1- 12 Russian KBS 53/70

Min 2- 12 Goblet Squats (with KB)

Min 3-12 push ups
Rx+= start ropeclimb seated and use feet when needed

Warm-up

3 rounds

200m ski

:20 bar hang

10 spider stretch

:30 each side plank hold

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