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170715

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FOE CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Beyond Rxd

4-8-12-16-20-24………..

burpee wall ball

hip extension

Jumping Pullup

As far as possible in 16min

Rxd

4-8-12-16-20-24………..

burpee wall ball

hip extension

Jumping Pullup

As far as possible in 16min

Fitness

4-8-12-16-20-24………..

burpee

wall ball

good mornings

Jumping Pullup

As far as possible in 16min

170714

By: 0

FOE CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

Beyond Rxd

50m prowler push/15 calories on Bike

10 DB push press (65/45lbs)

30sec DB Hold overhead

rest 30 sec

10 rounds

Rxd

50m prowler push/10 calories on Bike

10 DB push press (50/35lbs)

30sec DB Hold overhead

rest 30 sec

10 rounds

Fitness

50m prowler push/ 8 calories on Bike

10 DB push press

30sec DB Hold overhead

rest 30 sec

10 rounds