BayWay CrossFit – CrossFit
Metcon
Metcon (5 Rounds for time)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 6 Burpee Over Rower + 6 TNG Power Snatch
RX+: 115/75
RX: 75/55
*Score is each row time
**Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
RX(+) = all rows finished under 2:00 given work period and all of other work is completed under given work period as well as with the given instructions
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch