CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (No Measure)

—–Fully Loaded—–

4 Rounds For Quality:

Max rep shoulder Press (135/95)
-scale down to a weight you can get at least 10 reps with on the first set

Metcon (Time)

4 Rounds for individual times:

1 mile Assault Bike

– Rest 5 min between efforts-
-Goal is to finish under 8 minutes, with great times under 6 minutes.

Warm-up (No Measure)

OR

Metcon (No Measure)

——Partially Loaded——

4 Rounds For Quality:

Max rep DB shoulder Press – Seated (50/35)
-if possible, scale down to a weight you can get at least 10 reps with on the first set

Metcon (Time)

——Partially Loaded——

3 Rounds:

21 cal Row

12 Strict HSPU

18 DB Power Snatch (50/35)
-Goal is to finish under 8 minutes, with great times under 6 minutes.

Share