07/07/2016

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)

For time:

400m run

15 Power Clean 185/135#

400m run

12 Power Clean 185/135#

400m run

9 Power Clean 185/135#

Scale 1:

200m run

12 Power cleans 95/65#

200m run

9 Power cleans 95/65#

200m run

6 Power cleans 95/65#

Scale 2:

400m run

15 Powere cleans 135/95#

400m run

12 Power cleans 135/95#

400m run

9 Power cleans 135/95#

MMS: Easy jog

Skill

Metcon (Distance)

Prowler push

1-1-1

On the grass max distance with weight if your pushing over 50 meters