04/17/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Metcon

Warm-up (No Measure)

5 min of Cyclic Work (run, bike, row) @ 70-75%

25m Slow Bear Crawl

25m Inch Worm

25m KB Front Rack Walking Lunge

Weightlifting

Push Press (3 Sets x 8-10 Reps @65-70% of 1RM/ Rest 40 secs (8)

Metcon

Metcon (AMRAP – Reps)

EMOM For As Long As Possible

Ascending Assault Bike calories

Start with 3 calories. Add 3 calories every minute until failure