1/23/20

Laveen CrossFit – CrossFit

Have some fun, scale the weight as needed and just move. teams of 3 so text your partners in crime, take some selfies and dont forget to tag us!

Metcon

Metcon (Time)

For Time: Team of 3(27min cap)

800m run w/ your K.B

21 American k.b swings(53/35)

15 Db Thrusters(50/35)

9 toes to bar

400m run w/ k.b’s

42 American k.b.s

30 DB Thrusters

18 toes to bar

200m k.b run

63 American K.B swing

45 DB Thruster

27 toes to bar
Notes:

-Runs are as a group

-split rest of the work up however

-thrusters are dual.

-scale as needed

-If you cant run, assault bike holding med ball over your head

Cool Down

Warm-up (No Measure)

– coach led ROM WOD(7min)