Main – CrossFit
Coach Led Warmup (No Measure)
Front Squat (5×2 in 10:00)
Metcon (Time)
For time: 12:00 time cap
5 Ground to Overhead (205/135 lbs)(165/105)
10 Ground to Overhead (185/125 lbs)(135/95)
15 Ground to Overhead (155/105 lbs)(115/75)
20 Ground to Overhead (115/75 lbs)(95/65)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
Metcon (Time)
For time: 12:00 time cap
Row 500 Meters
20 Overhead Walking Lunges (45/25lbs)
40 Chest-to-Bar Pull-Ups
20 Overhead Walking Lunges (45/25lbs)
80 Double-Unders