Thursday, November 29th

November 29, 2018

A.

GYMNASTICS:

Every 90 Seconds for 5 Rounds:
10 Push-Ups
1-3 Bar/Ring Muscle-Ups

Directly Into…


Every 90 Seconds for 3 Rounds:

8 Tempo Ring Dips
8 Tempo Ring Rows
*Tempo = 4 second negative.
 

 

TODAY’S METCON WILL BE “PICK YOUR POISON” CHOOSE OPTION #1 OR OPTION #2

 

METCON OPTION #1:

3 Rounds For Time:
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
Rest 2 Minutes Between Rounds

Score is total time for all work above including rest. Reset the rower after each set.  

 

METCON OPTION #2

3 x 21/15 calories, resting 1:30 between
4 x 15/12 Calories, resting 1:00 between
5 x 9/6 Calories, resting :30s between

Score is total time for all work above including rest. Reset the bike calories after each set. 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive