Chic’s Beach CrossFit – FIT
Metcon
30-20-10 (Time)
Bike Ca
Box Jumps
* Pair up on equipment or sub rowing equivalent if needed
* 18 min Cap
Ascending Ladder
8 Minutes X2 (No Measure)
8 min increasing 1 rep every round:
1 Burpee Pull-up
1 Slam ball squat 30/20
Rest 2 min
8 min increasing 2 reps every round:
2 Ball Slams
2 alt. V-ups