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112113 CrossFit

22
Nov

112113 CrossFit

Main – CrossFit

Warm-up (No Measure)

3 rounds of:
300-meter Row
20 Push-ups

Metcon (2 Rounds for reps)

3-min AMRAP of:
20 High Knees + 1 Burpee, 20 HK + 2 Burpees, 20 HK + 3 Burpees…

Rest 1-min

3-min AMRAP of:
10 High Knees + 2 Burpees, 10 HK + 4 Burpees…

Post round of burpees from each completed round.

Warm-up (No Measure)

3 rounds of:
3 Hang Power Cleans 45/35, 75/55, 95/65
3 Push Press
3 Front Squats

Metcon (AMRAP – Reps)

Every 90-sec for 15-min (10 rounds) of:
5 Hang Power Cleans 95/65
5 Push Press 95/65
ME Double-unders

Post weight used for lifts and total number of double-unders.

Games 135/95
Regionals 115/85
Open 95/65
Throwdown 75/55