07.07.19

Beltsville CrossFit – CrossFit

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Metcon

Metcon (Time)

“The Furman”

6 Rounds for Time

100 meter Run

5 Burpees

10 Kettlebell Swings

15 Deadlifts

20 Back Squats

RX: 53/35; 95/65

Scaled: 35/26; 45/35

100 m is to the 2nd light pole to the right and back

*30 minute time cap*

Accessory Work

Metcon (No Measure)

Abs, Abs, Abs

15 min EMOM:

Min 1: 20 Russian Twists (25/15)

Min 2: 45 sec Plank

Min 3: 20 Double-Unders

Min 4: 10 Weighted Sit-Ups (25/15)

Min 5: 45 sec Flutter Kick

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