Open Gym Strength and Conditioning – CrossFit

OG (class and compete)

Metcon (Time)

7 Rounds

15 Dumbbell Deadlift (50/35)

10 Dumbbell Bench (50/35)

-Rest 5:00-

7 Rounds

50 Double Under

25 Air Squat

Bike erg

4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))

4 Min Easy Recovery “Spin”

2 Min Mod (85 RPM)

2 Min Hard (85-95 RPM)

2 Min Harder (95 RPM)

2 Min Hardest (95-100 RPM)

5 Min Easy Recovery “Spin”

6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery))

Total: 34 Min