06/22/2016

Bitterroot CrossFit – CrossFit

Warm-up

“You call it you do it” (No Measure)

15 min.

Every one gets a turn. Call out a movement (no more than 10 reps.) and do it while everyone else watches you preform. Then the rest preform. Etc.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 minutes of:

17 power cleans, 135 lb./95 lb. *

75 squats

Unload the barbell and carry it 200 meters away.

Return to the plates then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.

Scale 1 & MMR:

Complete as many rounds as possible in 30 minutes of:

17 power cleans, 95 lb./65 lb.*

75 squats

Scale 2:

Complete as many rounds as possible in 30 minutes of:

17 power cleans, 125 lb./85 lb.*

75 squats