Liberty

Tribe Functional Fitness – CrossFit

Metcon (Time)

Buy in…

1776 Meter Row

Directly into:

4 Rounds

17 Overhead Plate Walking Lunges (45/35)

7 Bar Muscle Ups

6 Squat Snatch (135/95)

**OR**

Team of 2

Buy in…

1776 Row

Directly into:

4 Rounds

34 Overhead Plate Walking Lunges (45/35)

14 Bar Muscle Ups

12 Squat Snatches (135/95)

**OR**

Team of 3

Buy in…

1776 Row

Directly into:

4 Rounds

51 Overhead Plate Walking Lunges (45/35)

21 Bar Muscle Ups

18 Squat Snatches (135/95)

**Based on class size, coach will decide how workout will be performed**
L1: Rx

L2: (35/25) / (115/80) / Chest to Bar Pull Ups

L3: (25/15) / (95/65) / Pull Ups