1/4/19

Laveen CrossFit – CrossFit

Metcon:
-use yesterdays split times to dictate your 1,000 m run pace. add 20-30sec to that time and try to hold that pace both 1,000m.
-these are alternating movements for all 6 rounds.
-HAVE FUN:) finish the week on a good note.

Metcon

Metcon (Time)

For time: with a partner(40min cap)

1k run(together)

6 rounds: (alternating movements with partner)

-40 dubz

-20 wall balls(20/14)

-15 bar facing burpees

-10 Hang power snatch(95/65)

-5 chest 2 bar pull ups

1k run(together)
scale as needed.