CrossFit Crash – CrossFit

Metcon (No Measure)

Warm Up

2 Rounds:

50′ Bear Crawl

50′ Duck Walk

10 Band Glute Bridge R

10 Band Glute Bridge L

15/10 Cal Row, Bike or Ski

10 Band Squats

Front Squat

1 X 15 @ 5-10# heavier than last week.

Metcon (Time)

For Time:

100′ DB OHWL (50/35)

+

2 Rounds of:

20 DB Snatch or 10 Deadlifts (225/145)

20 CTB Pull Ups

+

100′ Handstand Walk

+

2 Rounds of:

20 DB Snatch or 10 Deadlifts

20 CTB Pull Ups

+

100′ DB OHWL
Time Cap: 20 minutes