Chic’s Beach CrossFit – FIT
Metcon (Time)
12 minute alt EMOM (4 rounds each)
1: 10-15 DB bench press
2: 4-7 STRICT pull up (banded, bar, jumping WITH tempo on the decent)
3: 15-20 V ups
* no scores, athletes choose rep scheme and weight that is challenging to them
For time
50-40-30-20-10
Ball Slams
*20 / 15 cal bike after each set
Finisher:
3 sets
12 OH tricep extensions
12 lateral raises
12 hammer curls