CROSSFIT


CrossFit Structured – WOD

Metcon (Weight)

0-10min.

Run 1 mile

10-20min.

Find your 1 rep Max Snatch

20-30min.

Run 1 Mile

30-40min.

Find your 1 rep Max Clean and Jerk

*The only rest you get is the rest your earn for running fast.

*You can set your weights up if you finish before 10min, but you may lift until the time starts.

*Add 10lbs to your score for every 10sec you run under 7min. for the mile. For example, a 6:30 mile adds 30lbs to your total. EVERYONE should be shooting for a minimum of 8min.

CROSSFIT

CrossFit  November 20, 2017


CrossFit Structured – WOD

Metcon (Weight)

0-10min.

Run 1 mile

10-20min.

Find your 1 rep Max Snatch

20-30min.

Run 1 Mile

30-40min.

Find your 1 rep Max Clean and Jerk

*The only rest you get is the rest your earn for running fast.

*You can set your weights up if you finish before 10min, but you may lift until the time starts.

*Add 10lbs to your score for every 10sec you run under 7min. for the mile. For example, a 6:30 mile adds 30lbs to your total. EVERYONE should be shooting for a minimum of 8min.