Main – Saturday FREE CrossFit
Metcon (AMRAP – Rounds and Reps)
Saturday morning partner wod
21 minute amrap
10 wall balls 20/14
5 squat cleans
5 bar facing burpees
Start sq cl wgt at 115/85. At 7 minute mark change wgt to 95/75 at 14 minute mark switch weight to 75/55. Continue where you left off after each transition.
Score is total rounds and reps.
Partners Alternate each movement.
Metcon (AMRAP – Rounds and Reps)
Individual event
12 minute amrap
10 wall balls 20/14
5 squat cleans
5 bar facing burpees
Squat cleans will increase weight twice. At the 4 minute and 8 minute mark.
men- 95/135/155
women- 65/85/115
Burpee standard is head facing the bar for burpee and jumping with two feet over the bar every rep.
Squat clean is requiring a parallel or lower squat every rep.
if you cannot lift a increased squat clean weight then finish the wod at the heaviest weight you could lift.
Metcon (Time)
Teams of 4
2 men/2 women
For time:
Dead lift 30,000 lbs of weight (240 reps) while simultaneously completing-
21-15-9
thrusters 95/65
pullups
21-15-9
thrusters 115/75
C2B pullups
21-15-9
thrusters 135/85
ring dips
As a team, dead lift 30,000 lbs of weight using 1 single bar@ 125lbs, Only one person may DL at a time and partition the reps as needed between team.
This event is “for time” so when the 21-15-9 wod’s and the 30k dead lifts are completed the team is finished.
Team will have 1 men and 1 women bar also available to use for thrusters. Only 1 team member at a time may be doing work on “21-15-9 wod’s” however the changing of weight can be done by any partner as needed.
There will also be a 20 minute time cap.