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.