January 8,2018

CrossFit Passion – CrossFit

Metcon (Time)

Warm up before the workout

3 sets:

Assault Bike 1 min 350-400 watts males/ 200-350 females

10 Front Squats barbell

10 Strict Press

10 Thrusters

(each set add weight to bar and change strict press to push press and push jerk)

21-15-9

Row Calories

Thrusters 95/65