Metcon

December 4, 2018

WOD


CrossFit Saint Helens – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

EMOM x 6 min (both movements in same min):

7 Wall Balls (20/14)+ 7 TTB

*rest 2 min

EMOM x 6 min (both movements in same min):

7 Power Snatch (95/65) + 5 BBJ overs (24/20)

*rest 2 min

EMOM x 6 min (both movements in same min):

5 TnG PC (135/95) + 3 deficit HSPU 8/6″

*2 min rest

For time: Row 1000

1000m Row (Time)

Max Effort 1000m Row

Warm-up

2 rounds

200m row

Spider stretch

Hollow

Superman

Box jump up step down

Box oh stretch

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