4/13/18

MBS CrossFit Hangar – CrossFit

COACH AND ATHLETE NOTES:
Our goal today is a sub-20-minute running test, followed by some upper body strength building. We know many of you will want to cherry-pick and skip today, but this type of training is critical to building fitness. Plus, summer is coming and we want to get you out in it!

Metcon (Time)

1. Workout

50-40-30-20-10 reps for time of:

Wall-ball shots

Sumo Deadlift High Pull

Feet anchored abmat situps

Rx – 20/14 lb. ball, 75/55 lb. bar

L2 – 14/10 lb. ball, 65/45 lb. bar

L1 – Start at 40 reps, 10/6 lb. ball, 45/35 lb. bar