Crossfit Thalwil – CrossFit
Workout
Metcon (Time)
5 ROUNDS FOR TIME TEAMS OF TWO:
40 PULL-UPS
40-30 CAL AIR BIKE
Work on Your Weakness
Metcon (Weight)
STRENGTH I
Every 2:00 for 7 sets:
3 back squats
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best back squat.
– Increase the load as desired.
Metcon (No Measure)
SKILL I
3 sets:
1 legless rope climb
3 rope climbs
:30 strict toes-to-ropes
– Rest 1:30
–
Hang from the rope for the strict toes-to-ropes
Metcon (AMRAP – Rounds and Reps)
STAMINA I
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (35/50 lb)
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