heavy 10
Back Squat (Weight)
Build to a heavy set of 10
Metcon (Time)
3 rounds for time
400m run
20 dumbell snatch (50/35)
20/15 cal bike
400m run
20 dumbell snatch (50/35)
20/15 cal bike
Finisher
Metcon (Calories)
EMOM 20 minute: assault bike
Even 20 second moderate, 20 second fast, 20 second sprint
Odd:rest
Even 20 second moderate, 20 second fast, 20 second sprint
Odd:rest
Metcon
Ring Muscleup work:
Progression (see crossfit guide) or
EMOM 8 min: 70% of max set
Progression (see crossfit guide) or
EMOM 8 min: 70% of max set