08132019

08132019

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

200m Run

10 Box Jump Overs

10 Empty Bar Muscle Snatch

A1: Bench Press (3-3-3-3-3-3-3-3)

Increase weight each set

A2: Pendlay Row (6-6-6-6-6-6-6-6)

Superset with bench. Increase weight as needed. No leg pumping

Metcon (Time)

3 RFT (10min CAP)

20/15 Cal Bike

20 Sit Ups

20 Wallballs (20/14#)

Cooldown

2 Rounds

:30ea. Twisted Cross

:30ea. Couch

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