07/20/2016

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:

185-lb./125-lb.* weighted lunges, 20 steps

20 C2B

2 Minute HSH

185-lb./125-lb.* hang power cleans, 20 reps

20 box jumps, 30-inch/24-inch* box

20 handstand push-ups

185-lb./125-lb.* front squats, 20 reps

Scale 1:

105-lb./65-lb.* weighted lunges, 20 steps

20 Jumping pull-ups

handstand hold, 1 minute accumulated

95-lb./65-lb.* hang power cleans, 20 reps

20 box jumps, 20-inch//16-inch* box

20 push-ups

125-lb./85-lb.* front squats, 20 reps (Use 95/65)

Scale 2:

135-lb./95-lb.* weighted lunges, 20 steps

10 C2B

1:30 HSH

135-lb./95-lb.* hang power cleans, 20 reps

20 box jumps, 24-inch/20-inch* box

10 handstand push-ups

135-lb./95-lb.* front squats, 20 reps (suggest 135/95)