11/7/2018

6
Nov

11/7/2018

Santiam CrossFit – CrossFit

Front Squat (3-3-3-3-3)

3-3-3-3-3 all @ 75% of 1 rm

Rest as needed between sets

Metcon (Time)

27-21-15-9

USA KB Swings 55/35

AB MAT Sit ups

Lunges w/ KB

Mountain Climbers

*Run 200m OR Row 250 m after each set.

For example: after you perform 27 reps of all movements you will run 200 m. After you perform 21 reps of all movements you will run 200 m. You will end the workout on a run. 800 m total.