Monday Sweat

CFD – SWEAT!

Metcon

Metcon (No Measure)

Every 3min. X 5 Rounds:

15/12 Cal Assault Bike

15 Pull-Ups

Max Barbell OHS in remaining time (Goal: 15+)

Rest 4min.

Every 3min. X 5 Rounds:

200m Row

15 Wall Balls 20/14lb.

Max Barbell Front Rack Lunges in remaining time (Goal: 14+)
*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Metcon (No Measure)

Extra credit if you have time:

5 Sets:

10 Hanging Leg Raises (Keep your knees locked and legs straight)

immediately into;

10 Heavy Plate Sit-Ups 35/25lb+

Rest 60sec. Between Rounds

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