Tuesday October 9, 2018

Patriot CrossFit, Potomac CrossFit – Sweatcon

MetCon

Metcon (AMRAP – Reps)

“Warm Up”

6 min AMRAP:

200m run

15 Air Squat

10 Burpees

“The Grind”

20 Minute Alternating EMOM (5 Rounds):

1 – 15/10 Cal Bike

2 – 15 DB Thrusters (35/20

3 – 15 Push Up

4 – 20 Jumping Lunges

“The Kick”

5 min AMRAP:

Row 500m

amrap Double Unders

“The Finish”

6:00 CAP

100 Weighted Anchored Sit Ups
programming courtesy of Coach Gretchen

Bitnami