151003

CrossFit Soulshine – CrossFit

Strength

Metcon (Weight)

As teams of 4,

Every 2 minutes for 9 rounds:

(Each group will do each movement 3 times):

– First round: 3 MUs

– Second round: 6 Bench Presses (1 person spot, 1 lifts and rotate)

– Third round: 12 Calorie Row

* Each group picks a movement to start, then rotates through them, performing each movement a total of three times

** Bench presses performed in center racks of the rig.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

15 HRPUs

15 Toes to Bar

15 Shoulder to Overhead (115/80)

15 Deadlifts (115/80)