Endurance

Rowing Class with Coach Mike at Vintage

Coach Mike will explain:

CrossFit

MetCon

CrossFit.com 170719
4 RFT
25 GHD Situps
3 Rope Climbs
400m Run

Beginner: 25 Sit Ups; 3x 30ft rope sled pull
Intermediate: 12 GHDSU; 3x climbs to 10-12′
Advanced: Rx

Strength

10 D-Ball Squat Cleans, 100/70
Rest 1:00
10 D-Ball Squat Cleans

Competitor

AMRAP 5
50 Double Unders
10 Shoulder to Overhead 155/105
Right into
1 Mile Time Trial

AMRAP 5
150m Ski
10 DB Squat Clean 35/25
Right into
600m Time Trial