29 Jul CrossFit – Sat, Jul 29

CrossFit Metric – CrossFit

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Warm-up

A. General

Run 800m @ gradually increasing intensity

3. 2 sets

5 reps on each movement of the AMRAP triplet

Metcon

On a 25 minute clock (Time)

Run 1 mile (1.6km)

Rest 2 minutes

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

In remaining time perform an AMRAP of:

15 DB Squats

15 DB Floor press

15 Burpees

DBs: 2x 50/35 lbs
Score: Time after Run & Randy + rounds & Reps

KG: 35/25 BB + 25/15 DBs

Intermediate

– Run 1200m

– 75 Snatches 65/45 lbs

AMRAP

15 DB Squats 2x 35/25 lbs

15 DB Floor press 2x 35/25 lbs

15 burpees

Team WOD (Time)

3 rounds for time

800m Partner run, holding a towel or shirt

25 Synchro power snatches 75/55lbs

25 Synchro burpee over bar

25 Synchro Weighted sit ups 1×25/15 lbs
TC: 25 minutes

Extra Accessory

Conditioning (9 Rounds for calories)

Air bike

3 rounds

1:30 Max cal

Rest 3 minutes

1 min max cal

Rest 3 minutes

30 sec max Cal

Rest 3 minutes