12/31/2019

Underbox CF – CrossFit

Warm-up (No Measure)

10 MINUTES

10 CAL BIKE

10 Romanian DL with KB

:30 SEC HS HOLD

Metcon (Weight)

Squat CleanS

4 MIN ON, 3 MIN OFF (4 SETS, 3 reps at each minute)

60%, 65%, 70%, 75%- 3 REPS

So, you will do 3 reps per minute at each percentage, but have a 3 minute rest in between each set.

Metcon (Time)

EXTRA

42/30 CAL ROW 30/24 CAL ROW 20/16 CAL ROW

20/15/10 – STRICT HANDSTAND PUSHUPS