05/31/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

15-ft. rope climbs, 3 ascents

Scale 1:

Complete as many rounds as possible in 15 minutes of:

Row 300 meters

Rope knee-raises, 9 reps

Scale 2:

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

15-ft. rope climbs, 3 ascents