CrossFit Fresno – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Heart Rate Elevation + Dynamic Stretching + Movement Preparation

Metcon

A: Metcon (Time)

Team Rowing Contest

Row 3000m total in teams of 3;

No 1 person rowing more than 150m at a time.

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Teams of 2

1 person working at time

50 Wall Balls 20/14# 10′ Target

50 KB Swings 53/35#

50 Burpees

50 Overhead Walking Lunges 45/25#
Modify weight as needed.