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)