Pay Attention…
If You Run The 5th Round… I’ll Let You!!!
The MetCon Is A Mix Up/Mash Up Of A CrossFit Girl WOD…
Can You Think Of It?!?!
The Strength… From The Rack… Be Careful On The The Descent From The Thruster To The 2nd Front Squat…
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex of:
From The Rack…
1 Front Squat + 1 Thruster + 1 Front Squat
MetCon…
For Time…
For a Total of 5 Rounds… No Run On Round 5…
200 Meter Run
10 Empty Bar Thrusters
6 Pull Ups…TIME!!!
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 