Metcons

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Palo Cedro CrossFit – CrossFit

Warm-up

Partner mile run

3 Hip Sequence

Pipes

Metcon (Time)

400m OH Plate carry 45/25

50 45lb plate squats 45/25

200m Waiter Plate Carry 45/25(Right arm out to 200m line Left arm Back)

20 Plate squats 45/25
Rest 10min

Metcon (Time)

5rnds:

2HHPC+2HPC+3PC 155/115

14 Deadlift 155/115

1 30ft Crab Walk