Saturday COMP Class

CrossFit Metric – Competition

Metcon (AMRAP – Reps)

Workout A:

In 3-minutes complete:

30 Calorie Row

With remaining time on the clock AMRAP of:

DB Thrusters @ 50’s/35’s

Metcon (AMRAP – Reps)

Workout B: 10-minute AMRAP of:

Power Snatch +

High Box Jump Step Down @ 30/24″

PS rep scheme and loading:

9-9-9-9-9-9-….reps

75/95/115/135/155/175/185…

55/65/75/85/95/105/115….

High Box Jump Step Down x 6 reps throughout

Metcon (Time)

Workout C – for time (20-minute CAP):

Three Rounds of:

Power Clean x 15

Bar Facing Burpees x 35

Wall Balls x 50

Loading for PC:

R1 – 135/85

R2 -155/105

R3 – 175/115