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10.12.17

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CrossFit Pinnacle Ocala – CrossFit

Metcon

Metcon (Time)

5 x 200m run

rest 1 minute after each run.
*Goal is to stay consistent with all 5 sets. Each lap should only vary a few seconds.

* Score is slowest time.

Metcon

Metcon (Time)

3 Rounds

400m run

21 KBS 53/35

12 ring dips

rest 3 minutes

3 rounds

400m run

21 air squats

12 hand release push ups
*27 minute cap (this includes 3 minute rest)