12/4/2018

Santiam CrossFit – CrossFit

Metcon (No Measure)

3 rounds for quality:

Chin Over Bar Hold for as long as possible

5 Negative Pull ups

10 DB Row with 3 sec hold at the top

Metcon (Time)

5 Rounds for Time:

Run 200 m/Row 300

8 Overhead Squat 95/65

12 Toe to Bar