Thursday, September 14, 2017

CrossFit and Fearless – CrossFIT

Metcon (Time)

6 Rounds

250m Row

Bear Crawl (length of rig)

200m Run

Lunge (length of rig)

Rest 1min
Minimize rest between movements, each round should take about 5min or less. Lunges maybe scaled to 20 step ups on a 20″ box. The run maybe scaled to 200 single unders.

Metcon (No Measure)

Extra Credit, not mandatory

5 x 30sec

L-Sit Holds (off rig)

Eccentric Deadlift (5×5 )

3-5 second descent after every rep.
“Optional Make Up” 4 sec descent on 9.13.17, add 5-10 lbs to last week’s weight.