METCON FRIDAY

Viribus CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

0-6 mins Run 800m

6-16 Mins (10 Min AMRAP)

Cindy

5 Pull-Ups, 10 Push Ups, 15 Air Squats

Rest 3 Mins

19-27 Mins (8 Min AMRAP)

16 Front Rack Lunges 42.5/30kg

16 KB Snatch

Rest 3 Mins

30-36Mins – 6 Min Ladder

2 Thrusters 42.5/30 kg

2 Bar Touching Burpees 4,4,6,6,8,8…

Run 400m