CrossFit Magnolia – Competitor
Warm-up (No Measure)
Before class
Metcon (3 Rounds for time)
3 Rounds for individual times:
21 Wallball (30/20 – 10’/9′)
21 cal Row
15 Wallball (30/20 – 10’/9′)
15 cal Row
9 Wallball (30/20 – 10’/9′)
9 cal Row
-Rest until the 10 minute mark-
-Goal is to finish each round under 4 minutes, trying to get as close to 3 minutes as possible. Begin each round at 0 minutes, 10 minutes, and 20 minutes if using a running clock. This workout only gets the right stimulus if you sprint hard for each on each one, don’t save anything right from the start.