12.4.19 - Wednesday | CrossFit 312

12.4.19 – Wednesday

101

STRENGTH/SKILL
Review Metcon Movements

METCON
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Burpees
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*stagger start for ergs
EXTRA CREDIT
Max Elbow Plank Hold (Post time to whiteboard)

CROSSFIT

METCON
“Singled Out”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Burpees
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
*stagger start for ergs
EXTRA CREDIT
Max Elbow Plank Hold (Post time to whiteboard)

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.