3.28.19 CrossFit

27
Mar

3.28.19 CrossFit

CrossFit Rigor – CrossFit

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Metcon

Metcon (No Measure)

A.) 4 Rounds

12 sec. horizontal row hold

12 – DB Floor Press (HAP)

* rest 90 seconds

Metcon

Metcon (Time)

B.) 21-15-9

21 pull-ups

21 KB push press (1/0.75)

Pinch grip plate carry 3X (35/25)

15 pull-ups

15 KB push press (1/0.75)

Pinch grip plate carry (D/B) 3X (35/25)

9 pull-ups

9 KB push press (1/0.75)

Pinch grip plate carry(D/B)3X (35/25)

18 pull-ups

18 push-ups

Pinch grip plate carry (D/B) 3X (35/25)

12 pull-ups

12 push-ups

Pinch grip plate carry (D/B) 3X (35/25)

6 pull-ups

6 push-ups

Pinch grip plate carry (D/B) 3X (35/25)

RX+

B.) For time:

21 pull-ups

21 HSPU

Pinch grip plate carry (D/B) 3X (35/25)

15 C2B

15 HSPU

Pinch grip plate carry (D/B) 3X (35/25)

9 Bar MU

9 HSPU

Pinch grip plate carry (D/B) 3X (35/25)

Repeat with push-ups instead of HSPU

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