CrossFit Salt De Terre – CrossFit
Metcon
Metcon (AMRAP – Rounds)
24 Min Alt EMOM
Min 1: 100M Run
Min 2: 15 Goblet Squats (53/35)
Min 3: 10 Inverted Bar Rows
Min 4: 45 Sec Plank Hold
Score is total number of successful rounds. If you get caught and cannot complete the movement within the designated minute, lose that round but keep moving!
Bar Row: https://www.youtube.com/watch?v=5QABZgs0hUY
Weightlifting
Shoulder Press (3-3-3-2-2-2-1-1-1-1-1-1)
50% x 3
60% x 3
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
100% x 1
???? x 1
???? x 1
???? x 1
Take 15-20 min (or till the end of class) to build to a heavy single.
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