07/31/2020

CrossFit Purpose – CrossFit

Metcon (Time)

5 RFT

21/15 Cal bike erg (standing)

15 Power Snatches 95/65

9 Box Jump Overs 24/20

(Touching The Box At Top)

Rest 2:00 Between Each Round

If you are short on time reduce rounds

Core work & Strength

5 X 5 Weighted Strict Pull Ups (Building Weight)

4 X15 Bent Over Row

3X20 Banded Bicep Curls

Aerobic Capacity

Row

10 Minute Easy Pace

8 Minute Easy/Moderate Pace

6 Minute Moderate Pace

4 Minute Moderate Fast Pace

2 Minute Fast Pace