2017.01.21 – Winter In-House

Equity Strength & Conditioning – CrossFit

Metcon (AMRAP – Reps)

3 Rounds

1 minute Pull

10 second Transition

1 minute Push

10 second Transition

1 minute Jump

10 second Transition
* only one person workout at a time. must select modifiation before event start and stay with that modification for the duration of the workout.

Pull Modification

15 points per rep – Bar Muscle Up

10 points per rep – Chest to Bar Pullup

5 points per rep – Pullup

1 point per rep – Jumping Pullup

Push Modification

5 points per rep – True Pushup

1 point per rep – Hand Release Pushup

Jump Modification

5 points per rep – Double Under

1 point per rep – Single Under

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

12/8 Calorie Row

15 meter Sled Drag (4/2)

8 Deadlift (185/115)

15 meter Sled Drag (4/2)

* partners alternate rounds

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

16 Thruster (95/65)

12 Burpee Box Over (24/20)

16/12 Calorie AAB

* split reps as needed. step ups allowed.


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