07/05/2016

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 (Time)

5 rounds for time of:

50 double-unders

45-lb./30-lb.* dumbbell squat cleans, 15 reps

15 burpees

50 double-unders

Rest 2 minutes

Scale 1:

5 rounds for time of:

30 single-unders

25-lb./15-lb.* dumbbell squat cleans, 10 reps

10 burpees

30 single-unders

Rest 2 minutes

Scale 2:

5 rounds for time of:

30 double-unders

35-lb./25-lb.* dumbbell squat cleans, 15 reps

15 burpees

30 double-unders

Rest 2 minutes

MMS:

50 DU’s/150 SU’s

15/10-lb dumbell squat cleans 15 reps

15 burpees

50 DU’s/150 SU’s

Rest 2 minutes