07 Dec Holiversary Competition

CrossFit Metric – Performance

View Public Whiteboard

WOD 1: Metcon (Time)

For time:

25 Synchro Burpees

40 Deadlifts/Partner Bar Hang*

25 Synchro Air Squats

40 Hang Power Cleans/Partner Hand Stand Hold*

25 Synchro Alternating Lunge

40 Shoulder to Overhead/Partner Plank*

Rx: 115/75

Scaled: 75/55

12 minute time cap

*Break up reps as you wish,

*Reps only count if partner is in hold position

WOD 2: Metcon (2 Rounds for weight)

AMRAP 7:

25 Alternating Squat Cleans, 115/75 (Scaled: 75/55)

With remaining time:

Max Squat Clean
– score is sum of best completed lift of each partner

– Women’s loads will be multiplied by 1.4

WOD 3: Metcon (AMRAP – Reps)

AMRAP 10

40 Pull Ups

30 Double Unders

40 Calorie Row

30 Double Unders

40 DB Snatch, 50/35

30 Double Unders

Scaled: 35/20, Ring Rows, 60 Single Unders
– break up work as you wish