30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Metcon

June 09, 2014

Main – CrossFit

You are in complete control over your mind and the factors that will ultimately influence you to take action. If you continue to be persistent, you will discover success when you least expect it.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Final Countdown (Time)

10-9-8-7-6-5-4-3-2-1
Deadlifts 225,155

200m run after each round

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