05/27/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Metcon

Metcon (Time)

2016 Regional Events 3&4

Event 3:

104 wall-ball shots

52 pull-ups

Rest at least 1 minute

Scale 1:

For time:

52 wall-ball shots

25 ring rows

Rest at least 1-minute

Scale 2:

For time:

75 wall-ball shots

35 pull-ups

Rest at least 1 minute
Event 3 has a 6-minute time cap. Event 4 has a 10-minute time cap. When the 6-minute time cap for Event 3 is reached, athletes will have 1-minute to rest prior to starting Event 4. Keep the clock running and at the 7:00 mark start Event 4. At minute 17 all work stops. Choose scales that will allow the work to be completed in under 6-minutes and under 10

Metcon (Time)

Event 4:

Then, 4 rounds for time of:

28 one-legged squats, alternating

15 power cleans

Men use 20-lb. ball and clean 115 lb.

Women use 14-lb. ball and clean 80 lb.

Scale: 1

Then, 4 rounds for time of:

14 assisted one-legged squats, alternating

10 power cleans

Men use 14-lb. ball and clean 75 lb.

Women use 10-lb. ball and clean 45 lb.

Scale 2:

Then, 4 rounds for time of:

20 one-legged squats, alternating

15 power cleans

Men use 20-lb. and clean 115 lb.

Women use 14-lb. and clean 80 lb.