11 Aug CrossFit
CrossFit Metric – CrossFit
A: Metcon (Weight)
Squat Clean Ladder
Every 20 sec for 3 minutes
1 Squat Clean
rest 1 minute
Every 30 sec for 3 minutes
1 Squat Clean
rest 1 minute
Every 1 minute for 3 minutes
1 Squat Clean
rest 2 minutes
1 Squat Clean
Start at 50% of 1 RM and add load during each rest period.
Aim for the final single at approx 80%
B: Metcon (Time)
For time:
100 Double Unders
50 Wall Balls, 20/14
25 Burpee box Jump Overs, 24/20
50 Wall Balls, 20/14
100 Double Unders
12 minute cap
Fitness: 14/10
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