Bombers Crossfit - CrossFit
Warm-up
Warm-up (No Measure)
3 rounds building to the working weights and heights
5/5/5 light medium heavy Front Squat
5/5/5 low medium tall box jump
:20 Sec rowing sprint each rd
Metcon
Metcon (5 Rounds for reps)
5 x 3min rounds
10 Front Squat (185/125)
10 Box Jump (36/30)
Max Calories rowing
Rest 3 mins between rounds
*score total calories on the rower
No Comments