03/11/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Three rounds, as a warm up:

250m Row

10 Push Press 20kg/15kg

10 Burpees

Pull-up Skill Work

Kipping or Butterfly pull-up tekkerz
Spend 15 minutes working on your Kipping, Butterfly or Muscle-up technique.

Metcon (Time)

50 Double-unders

15 Clean & Jerks

15 Chest to Bar

40 Double-unders

12 Clean & Jerks

12 Chest to Bar

30 Double-unders

9 Clean & Jerks

9 Chest to Bar

20 Double-unders

6 Clean & Jerks

6 Chest to Bar

10 Double-unders

3 Clean & Jerks

3 Chest to Bar

Rx = 60kg / 45kg

Rx+ = 70kg / 55kg