20 May CrossFit – Sat, May 20

Announcements

Holiday hours on Monday May 22nd:

8am, 9am, 10am classes.

CrossFit Metric – CrossFit

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Warm-up

A. General

2 minutes Row or Bike

10 rotating scorpions

20 hollow rocks

C. Specific

2 sets

10 Alternating curtsy lunges

10 Barbell elbow rotations

5/5 Single leg RDL’s

Metcon

Metcon (Time)

For Time

Buy in: 100/85 Cal Bike

5 rounds

5 Box jumps 36/30″

15 Hang cleans 155/105 lbs

Buy out: 100/85 Cal Bike

Bike subs:

100/85 Cal row

80/65 Cal ski

1200/1000m run
TC: 32 minutes

Score: Time

KG: 70/50

Perform

Buy in: 100 Cal Echo Bike

5 rounds

5 Box jumps @36/30″

15 Hang cleans @155/105 lbs

Buy out: 100 Cal Echo bike

Team Version (Time)

In teams of two,

You go I go for 10 Calories each,

swap partner every

round, tag partner after each round

For time

100 Cal machine

into

10 rounds

8 Hang power cleans 95/65 lbs

8 Box clear overs 24/20”

100 Cal Machine

into

10 rounds

8 Hang power Snatch 95/65 lbs

8 Step-up overs 24/20”

100 Cal Machine
TC: 40 minutes

Extra Accessory

Accessory (Weight)

Single leg, single arm russian KB swing

4 x 10/10

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