Comanche CrossFit – CrossFit
Metcon (Time)
Row 50 cal
25 Burpee over rower
Row 40 cal
20 burpee over rower
Row 30
15 burpee
Row 20
10 burpee
Strength
Deadlift
3 rounds
Rest 30 sec between rounds
5×3 @50
5×3 @60
5×3 @70
5×3 @80
5×3 @90
Strength/speed
Use the bar only and work on high hip no feet snatch. Pause in the bottom of 3 seconds.