Sicko Mode

Jul 1, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Squat Clean Thruster (Work up to a heavy 1 rep)

Metcon (Time)

For Time:

21/15 Calorie Row

21/15 Calorie Assault Bike

15/12 Calorie Row

15/12 Calorie Assault Bike

9 Calorie Row

9 Calorie Assault Bike

… Directly into:

21 Hang Clusters (135/95)

Core

9 min EMOM:

(one movement into the next)

Min 1- plank hold

Min 2- hollow hold

Min 3- 30 sec each side on plank.