15
Dec
Wednesday
BLK LBL Fitness Club – CrossFit®
Metcon
Metcon (AMRAP – Rounds)
5 Rounds:
Min 1) 12/10 Cal Bike
Min 2) 15 SDHP’s (95/65lbs.)
Min 3) 50 Double Unders
Min 4) 200m Run
Min 5) 12-18 DB Box Step Ups (20″)
Min 6) Max Sit-Ups
Min 7) Rest
I want today to be fun, but also a little personal in terms of difficulty. So I am going to throw a few optional choices in here to beef it up.
Pick anywhere between none of them to all of them 🙂
1.) Do 5 muscle ups instead of SDHP’s
2.) 75 Double Unders instead of 50
3.) 200m Ski instead of Row
4.) Max GHD Sit-Ups instead of regular
5.) 10 SDHP with 135/95 instead of 15 at 95/65
*Also, for the DB Step Overs, go as heavy as you can. RX is 50 for men and 35 for ladies, but I think a lot of you can do more 🙂