Saturday WOD

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 (Weight)

On the min for 20 minutes:

Min 1: 10 Hang Power Cleans 185/135

Min 2: 20 GHD Sit-ups

Min 3: 40 DU’s

Min 4: 10 Burpees, lateral over bar

Scale 1:

Min 1: 10 Hang power cleans 95/65#

Min 2: 15 Ab-mat sit-ups

Min 3: 40 Single-unders

Min 4: 10 Burpees

Scale 2:

Min 1: 10 Hang power cleans 135/95#

Min 2: 20 Ab-mat sit-ups

Min 3: 30 DU’s

Min 4: 10 Burpees, lateral over bar
Enter the weight you did. Choose a level that you can do for the entire 20 minutes. If you fail scale to finish.