Metcon

CrossFit Saint Helens – CrossFit

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Metcon (Time)

Row 2,000 meters

21 cleans 135/95

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

Warm-up

2x

Mt climbers

Spider

Squat with Thoracic rotation

Toe touches

Clean progression

Thruster

3x

100m row

Build to 5 rep for workout