SSCMetcon – Fri, Jun 7

CrossFit Steamboat – SSCMetcon

Warm Up (No Measure)

20 tippy toe walk

20 heel walk

20 fast calf raises

50 single jump rope

10 up/downs

5 bootstrappers

30 single jump rope

5 kb deadlift

5 kb hip pops

5 kb russian swings

5 goblets squats pause at bottom

crossover breakdown

1 kb dl + 1 hip pop + 1 russian + 1 kbs x 5

3 wall ball front squat

3 wall ball push press

3 wall ball

barbell warmup

Strength

Front Squat

Front Squat:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Metcon (Time)

5 Rounds

21 Kettlebell Swings (53/35)

21 Wall Balls (20/14)

42 Crossover Single Unders

Time cap: 18 minutes