5/11/20


CrossFit Hyannis – CrossFit

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Weightlifting

Bent Over Row (15-15-15-55)

Bent Over Row

3 Sets of 15 and a final BONUS SET (so four sets total):

BONUS SET…10 Reps + 10s Top Hold — 9 Reps + 9s Top Hold — 8 Reps + 8s Top Hold — etc…all the way down to 1

(55 total reps plus 55 seconds of holding THIS SET)

Metcon

Metcon (Time)

8 Rounds

200m Run

6 Air Squats

5 Pull Ups

6 AIr Squats

10 Push Ups

1:00 Rest/Walk after each round
*Include 1:00 rest times (but not for last round)

Metcon (No Measure)

3 Rounds

20 Jump Squats

1:00 Wall Sit

20 Alt. Jumping Lunges

Rest :90

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