26
Sep
9/27/2018
Santiam CrossFit – CrossFit
Metcon (No Measure)
16 minute EMOM
1: 20 Alternating DB Snatch 50/35
2: 45 Double Unders
3: 12 HSPU
4: 20 Goblet Squats with DB
Metcon (4 Rounds for reps)
rest 4 minutes
8 minute EMOM
30 seconds of max reps each minute
1: Strict Dips
2: Strict Toes to Bar
3: Strict Pull-Ups
4: Strict Press 65/45
Each movement is scored individually. Total score is lowest number of reps in each category.
Example: if you get 5 strict pull ups one round and 6 another, your score is 5 for strict pull ups