Tadhana CrossFit – CrossFit

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Gymnastics

Metcon

Metcon (Time)

Intermediate/Advanced:

21-15-9

Strict HSPU

Strict Pull Ups

Beginners:

12-9–6

Kipping HSPU/Box HSPU

Ring/TRX Row x 2 (24-18-12)

Metcon (AMRAP – Rounds)

Mins 0-3

2 Rounds

6 SDHP (95/65lbs)

6 Box Jumps (24/20″)

Mins 3-6

2 Rounds

9 SDHP

9 Box Jumps

Mins 6-9

2 Rounds

12 SDHP

12 Box Jumps

Mins 9-12

2 Rounds

15 SDHP

15 Box Jumps

*continue adding 3 reps every 3 mins until failure

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