SUNDAY

SHRED

Part A

15 Minute AMRAP

8 Cal Row

8 Barbell Curls 75/45

8 Barbell Strict Press 75/45

8 Push-ups

Part B

15 Minute AMRAP

100 Meter Run

10 Ring Rows

10 Barbell Shrugs 135/95

10 Behind the Neck DB Tricep Extension

Part C

40-30-20-10

Crunches

Reverse Crunches

CrossFit METCON

“Maximillion”

4 Minute Clock

400 Meter Run

Max Wall Balls

1 Minute Rest

4 Minute Clock

400 Meter Run

Max Kettlebell Swings 53/35

1 Minute Rest

4 Minute Clock

400 Meter Run

Max Situps

1 Minute Rest

4 Minute Clock

400 Meter Run

Max Back Squats 115/80