01/11/2017

CrossFit Euphonic – CrossFit

Warm-up

Squat Warm-up (No Measure)

One round, for quality:

250m Row

4 x Monster Walks

10 Russian Baby Makers

10 Single Leg Bridges (Alt)

5 Pause Goblet Squats (3 sec)

Weightlifting

Back Squat (5×10)

Warm up to, then perform 5 sets of 10 reps at 70% of your 1RM.

Metcon

Metcon (Time)

For time:

20 Burpee Box Jump-overs

2 Rope Climbs

15 Burpee Box Jump-overs

2 Rope Cimbs

10 Burpee Box Jump-overs

2 Rope Climbs

5 Burpee Box Jump-overs

2 Rope Climbs

Rx+ Legless Rope Climbs