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CrossFit Subtero – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds for quailty

1 min cobra hold

15 pvc dislocates

20 green band straight arm lateral pull downs

10 min

Gymnastics

Metcon (AMRAP – Reps)

death by : complex

every minute complete the following complex

min 1: 1 burpee + 1 pull up

min 2: 2 burpee + 2 pull up

min 3: 3 burpee + 3 pull up

min 4: 4 burpee + 4 pull up

keep following the pattern until you cannot complete the

reps within the minute

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

10 burpee box jump overs

10 wall balls

10 deadlifts @ 225/185

goal: 6+ rounds