CrossFit SJU – Function/Performance
Warm-Up
Coach’s Choice (No Measure)
Function
A.
Metcon (Time)
For Time:
Buy In: 800m Run
6RNDS
12/10 Calorie Row
10-12 Dual Dumbbell Deadlift, 50/35
10-12 Dual Dumbbell Hang Power Clean, 50/35
Cash Out: 800m Run
*Swtich after partner completes one round
*Modify as needed
Performance
A.
Metcon (Time)
For Time:
Buy In: 1k Run
6RNDS
15/12 Calorie Row
12 Dual Kettlebell Deadlift, 53-70/35-44+
12 Dual Kettlebell Hang Power Clean, 53-70/35-44+
Cash Out: 1k Run
*Swtich after partner completes whole round
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