Friday

CrossFit Prince George – Competitors

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

50/35 Cal Bike

50 Burpee Box Jump Overs (30/24)

-Rest 5:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

10 Air Squat

25’ Duck Walk

10 Up Downs

10 Samson Stretch

25’ Broad Jump

Strength

Front Squat (5×3 (30×1)*)

*Moderate loading across all sets.

Metcon

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

3-6-9-12-15

Muscle-Ups

24-21-18-15-12

Cal Bike

-Rest 5:00-

200′ Handstand Walk

100 Double Unders

150′ Handstand Walk

100 Double Unders

100′ Handstand Walk

100 Double Unders

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