Comanche CrossFit – CrossFit
Metcon (Time)
4 rounds:
:30 on / :30 off
Row
Singles
HS hold on wall
Workout Specific Warm-up:
Metcon (Time)
3 sets of 10 push press: working up to your workout weight
3 rounds:
9 Box Jumps
7 Push Press
5 Toes to Bar
:20 seconds between
Complete The rounds as fast as possible- get your heart rate up. cycle your movements at the speed you plan to cycle them in the workout.
Metcon (AMRAP – Rounds)
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Metcon (Time)
Metcon (10 Rounds for time)
10 Rds
250m Row
– 30 sec rest –
Try to keep your pace consistent on each round. Start off with a pace that you can maintain for all 10 rounds.