CROSSFIT

CrossFit
Metcon
Metcon (No Measure)
Teams of 3 (11min Cap)
50 Partner Deadlift, Rx 235#, INT 205#, FUN 175#
40 Partner Wallballs over pull up bar (8-feet high), Rx 30#, INT 20#, FUN 14#
30 Partner bar facing burpees – synchronized at bottom
20 Bar Muscle Ups (INT Toes to bar / FUN hanging knee ups) A2: bar hang hold

Partner 3 will be going for max cals on the bike
*switch at anytime
once chipper is complete, work on max cals until time cap

Teams of 3 – 7 mIn AMRAP

8 Alternating DB snatch, 50#/35#/20#
20 feet OH DB walking lunges
1 rope climb ascent

Athlete must complete 1 entire round before switching

Snatch ladder
As many reps as possible for 45 seconds Team Snatch Ladder

45#/ 55#/ 65#/ 75#/ 85#/ 95#/ 100#/ 105#/ 115#

15 second transition before moving to next barbell.

CROSSFIT

CrossFit  June 23, 2018

CrossFit
Metcon
Metcon (No Measure)
Teams of 3 (11min Cap)
50 Partner Deadlift, Rx 235#, INT 205#, FUN 175#
40 Partner Wallballs over pull up bar (8-feet high), Rx 30#, INT 20#, FUN 14#
30 Partner bar facing burpees – synchronized at bottom
20 Bar Muscle Ups (INT Toes to bar / FUN hanging knee ups) A2: bar hang hold

Partner 3 will be going for max cals on the bike
*switch at anytime
once chipper is complete, work on max cals until time cap

Teams of 3 – 7 mIn AMRAP

8 Alternating DB snatch, 50#/35#/20#
20 feet OH DB walking lunges
1 rope climb ascent

Athlete must complete 1 entire round before switching

Snatch ladder
As many reps as possible for 45 seconds Team Snatch Ladder

45#/ 55#/ 65#/ 75#/ 85#/ 95#/ 100#/ 105#/ 115#

15 second transition before moving to next barbell.