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.

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