4/4/2019 CrossFit

Real Change CrossFit – CrossFit

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OPEN: Metcon (AMRAP – Reps)

3 Rounds – Every 3 Min for 36 Min

Max Rep Strict Pull Ups

Max Rep Shoulder Press (115/75)

Max Calorie Row in 20 Seconds

Max L-Sit Hold (time)

*begin attempt of each mvmt every 3 min

*Credit CF dotcom 181031

*For scoring timed mvmts, 1 sec = 1 rep

PER: Metcon (AMRAP – Reps)

3 Rounds – Every 3 Min for 36 Min

Max Rep Banded Strict Pull Ups

Max Rep Shoulder Press (95/65)

Max Calorie Row in 20 Seconds

Max L-Sit Progression Hold (time)

FIT: Metcon (AMRAP – Reps)

3 Rounds – Every 3 Min for 36 Min

Max Hang from Pull Up Bar (time)

Max Rep Shoulder Press (65/45)

Max Calorie Row in 20 Seconds

Max Plank Hold (time)

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