CrownTown Strong. #gunsandhoses2017 #crossfitcrowntown #crossfitfamily

A post shared by Cindy Metcalf (@cidmet) on



EMOM x 10 of:
odds = 1 Squat Snatch
evens = 2 Clean & Jerks*same loads for both movements; one barbell


20 minute AMRAP of:
2 Squat Snatch, 205/135
4 Clean & Jerk, 205/135
6 Bar Muscle-ups
8 Strict Handstand Push-ups


A. Iron Scap Protocol
B. 4 x 30 Reverse Hyper
C. 4 x 12 Lower Ab Foam Roll Drill



E6M X 5 Sets
E6MO6M x 5 sets of:
Run 300 meters
25 Wall Balls
20 Box Jump Overs
15 Burpees
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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