Hunters Creek CrossFit – StrengthCon

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Warm-up

Warm-up (No Measure)

3 MINUTES

Tabata Cal Bike

Into…

3 ROUNDS

5 – 10 Ring Rows

5 – 10 Tempo Air Squats(3111) → Air Squats → Jumping Air Squats

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

7-14 Back Squats

7-14 Strict Pull-ups or Ring Rows

*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

2-4-6-8…

Pull-ups

10-10-10-10…

Thrusters (75/55)