METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM

OPEN WORKOUT 19.1 :)))

BOX LEAGUE CLASSI DI FLEXIBILITY E CROSSFIT SOSPESE

SPLIT JERK BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 8’ LADDER UP RX: 1-2-3-4 . . . PUSH JERK 45/30Kg 2-4-6-8 . . .

METCON TEAM OF TWO 2 ROUNDS FOR TIME RX: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 20/15Kg 40 CHEST TO BAR   INT: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER

METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   INT: 15

METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1

OPEN WORKOUT 19.2 :))

TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER

METCON FOR TIME 1 ROUND OF: 100 DOUBLE UNDERS 50 AIR SQUAT 25 PUSH PRESS FOLLOWED BY 2 ROUNDS OF: 60 DOUBLE UNDERS 30 AIR SQUAT 15 PUSH PRESS FOLLOWED