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170622

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FOE CrossFit – CrossFit

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Metcon (Calories)

1min Assault Bike

30sec Rest

45sec Handstand Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Iron Cross Hold

15sec Rest

3 Rounds

RXD

1min Assault Bike

30sec Rest

45sec Handstand Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Iron Cross Hold

15sec Rest

3 Rounds

FITNESS

1min Assault Bike

30sec Rest

45sec Plank Hold

15sec Rest

1min Assault Bike

30sec Rest

45sec Single Arm Iron Cross Hold

15sec Rest

3 Rounds

170620

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FOE CrossFit – CrossFit

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Metcon (Time)

6 Toes to Bar

6 DB Front Squats (65/45lbs)

5 Rounds

Rest 3min

6 Toes to Bar

6 Hang Power Clean (185/135lbs)

5 Rounds

RXD

6 Toes to Bar

6 DB Front Squats (50/35lbs)

5 Rounds

Rest 3min

6 Toes to Bar

6 Hang Power Clean (155/115lbs)

5 Rounds

FITNESS

6 Lying Wall Hand to Toes

6 DB Front Squats

4 Rounds

Rest 3min

6 Lying Wall Hand to Toes

5 Hang Power Clean

4 Rounds