CrossFit-190119

I’m not a snitcher, I just tell it like it is -Cindy Brady (Brady Bunch)   MetCon Partner “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 ASQ *Option 1 = IGYG Rounds *Option 2 = IGYG Mvmts Optional Buy Out “Midline Bike”

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CrossFit-190118

Swing Away!   Strength/MetCon 4 RFT 20 Total Fr Rack Rev Lunge (135/95) 15 RSw (24/16) E2MOM = 1 Rope Climb (15’) Lunge = 2min, Sw = 1min, RC = 30sec, 12min Cap Optional Buy Out “Single Leg”

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CrossFit-190117

“When your legs scream stop, and your lungs are bursting, that is when it starts.  That’s the hurt locker.  Winners love it there.”  -Chris McCormack (two-time winner of the Ironman World Championships)   Cardio 3 RFT 1mi Bike 1min Rest .5mi Bike 1min Rest *1 = 3min, .5 = 1:30

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