1/11/2018

CrossFit Asheville – CrossFit

Strength/Skill Development

Push Press (1 x max effort reps @ 85%)

Every 3min max effort reps in 30sec (5 sets)

65%-70%-75%-80%-85%

Metcon

Metcon (Time)

Row 2000m

Kicker is that at the top of every minute,

perform the prescribed number of thrusters

at 95#/65# before getting back on the ERG.

It starts with row and goes like this:

0:00-1:00 = Row as many meters as possible.

1:00-2:00 = 1 thruster, row for meters

2:00-3:00 = 2 thrusters, row for meters

3:00-4:00 = 3 thrusters, row for meters

4:00-5:00 = 4 thrusters, row for meters

*Keep going until you get to 2000 meters

or hit the 20 minute time cap.

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