Main – CrossFit

Metcon (Weight)

Back Squat EMOTM:
1-5 min: 2 Reps
6-9 min: 2 Reps
10-12 min: 1 Rep
Increase weight each round.
*Go heavy! Start at or above 80%
*Record heaviest weight used.

Metcon (Time)

4 Rounds:
7 Chest 2 Bar Pull-ups
7 Ring Dips
15 Kettlebell Swings 1.5/1
50 Double-unders