Mid Cities Hustle – Strength & Conditioning – CrossFit
Metcon (Calories)
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Back Rack Lunge (4×6 on each leg)
Super Set with Seated Box Jumps
5 Reps each set and try to go for a higher mark each time.
Metcon (Time)
3 rounds for time of:
10 overhead squats
50 double-unders
♀ 95 lb. ♂ 135 lb.
triple the amount of double unders
