FIT 06/13/19

Posted on June 13, 2019 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Skill Work

Rope Climb

Metcon

Metcon (Time)

Teams of 3

Buy in: 200 dubs

60 partner wall ball – same target (#20/14)

30 Synchro Front Rack lunges (1-2) (#115/83)

30 Synchro hang power cleans (#115/83)

30 Synchro back squats (#115/83)

15 Synchro burpees

10 rope climbs

15 Synchro burpees

30 Synchro back squats (#115/83)

30 Synchro hang power cleans (#115/83)

30 Synchro front rack lunges (#115/83)

60 partner wall ball – same target (#20/14)

Buy out 200 dubs
All barbell work 2 athletes working one resting

Burpees all 3 athletes working

Dubs and rope climbs 1 athlete working 2 resting

Wallballs 2 working (not Synchro) 1 resting

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