CROSSFIT BRACKNELL – CrossFit
Metcon (No Measure)
On a running 35-minute clock:
From 0:00-12:00
Every 3 minutes for 4 sets:
5 back squats
From 12:00-17:00
Rest
From 17:00-35:00
5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 Max Vert Jump
– Rest 1:30 between sets.
♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible