Main – CrossFit
1: Metcon (Weight)
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.
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