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CrossFit Manayunk – CrossFit

Metcon (3 Rounds for time)

3 Rounds for Time

0-8min

3rnds

200m Run

20 Air squats

10 Push Up

5 Pull Ups

Rest 3 mins

11-19Min

3rnds

200M Run

10 Double DB Thrusters 50/35

Rest 4 Mins

23-40min

100m Run

40 DB Hang Cleans 50/35

100m Run

30 Single DB OHS (must Do 15 on each arm) 50/35

100m Run

20 SIngle Alt DB Sqt Snatch 50/35

100m Run

10 Double DB Clean & Jerk 50/35

100 Dubs

*Score Is each segment For Time*No Dropping Dumbbells**

If you don’t finish a segment you add the reps to the full time of it

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