6
Dec
12/7/2018
Santiam CrossFit – CrossFit
Metcon (No Measure)
3 rounds for quality: 10 mins to complete
10 Dips (Ring/Matador/ or Box)
6 Squat against the wall (Squat Therapy)
5 Banded Press Out – each direction
Metcon (No Measure)
21 min EMOM:
1 – Row 200/150 m
2 – 8 Pull ups + 5 Push Ups
3 – 18 Slam Balls 20/15