CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
45 – 30 – 15 reps (or seconds) for time of:
GHD sit-up
Hip Extensions or KB swings 2/1.5 pood
L-sit Hold(Seconds)
Plank Hold (Seconds)
(16min)
For time,
45 – 30 – 15 reps (or seconds) for time of:
GHD sit-up
Hip Extensions or KB swings 2/1.5 pood
L-sit Hold(Seconds)
Plank Hold (Seconds)
(16min)
GYM1010 
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