3
Dec
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