Main – CrossFit

Metcon

1: Metcon (Weight)

EMOMx10:

Even: 5 Power Cleans – you choose the weight

Odd: 5 Front Squats From a Rack – you choose the weight

Add your total weight for your score and then put in the notes what weight you did for which exercise.

Metcon

2: Metcon (Time)

Teams of 2:

–Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs

Partners switch stations, and repeat.

–20 Partner Burpee WallBalls (20/14) Partner A does a burpee then a wall ball. Partner B does a burped and catches the ball and repeats – once the ball hits the target, that is 2 reps.

–40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as needed.

–100m Farmers Carry Walking Lunges 24/16kg. Partners switch as needed.
Different ways to Scale:

-kipping HSPU and regular rope climbs

-modified HSPU and 12 strict pull-ups

-20 push-ups and kipping pull-ups or ring rows