Chic’s Beach CrossFit – FIT
Metcon (Time)
For Time:
30 cal row
30 Hang cleans
1:00 rest
30 cal bike
30 front squats
1:00 rest
30 cal row
30 thrusters
*DB 35/35
RX + BB 95 / 65
When done rest 3-5 and complete accessory
3 sets for quality: athletes choose weight
12 RDL light to moderate weight
10 front foot elevated *all 10 one leg then all 10 the other
15 Russian KBS
Coach choice finisher with time left