06/14/2016

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 🙂

Weightlifting

Back Squat (5-5-5-5)

Do all sets at 80% 1 RM

Metcon

Metcon (Time)

-100 Wall balls 20/14#

If you pause or drop the ball 15 Burpees.

Scale 1:

75 Wall balls 6/10#

If you pause or drop the ball 15 Burpees.

Scale 2:

100 Wall balls 10/14#

If you pause or drop the ball 15 Burpees.