Sweatcon Tuesday 7/03/18 at Sweatcon Workouts

Potomac CrossFit – Sweatcon

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Metcon (AMRAP – Reps)

Warm up – 4 MIN 20/10

50M Run

Lunges

Inchworms

Step-ups

Progress Report – 3 MIN

Push Press

MetCon 101 – 10 MIN EMOM

1 Wall ball

1 Sprawl tuck jump

*Increase reps by 1 each RD

MetCon 102 – 9 MIN 40/20

Windmill sit-ups

HSPU

Box jumps

MetCon 103 – 14 MIN AMRAP

125M ROW

4 Deadlifts

4 Burpee over bar

*Increase reps by 4 each RD

score your PROGRESS REPORT

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