Workout 12.3.13

Nickname: Metcon Sandwich

Main – CrossFit

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Metcon (3 Rounds for time)

3 Rounds for Time with :30 Rest in between:
8 Unbroken Pistols, 4 ea leg
10 Unbroken Pullups
12 Box Jumps at a steady pace (otherwise unbroken)

-Foot does not touch the ground on the Pistol reps (use a box or medball to sit if scaling)
-Do not take breaks within each movement!
-Keep all reps unbroken
-Try to keep each round around the same time

WOD

Front Squat (5-3-1-2-2-2)

5 reps @ 70-75%
3 reps @ 80-85%
1 rep @ 90-95%
3×2 @ 75%

Rest 2 minutes between each set!

Cashout

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5:00:

20 Double Unders, 60 singles
10 KB Swings, 70/50

Feature Video

Phil’s Journey For A Better Life