Main – Saturday FREE CrossFit
Metcon (Time)
ENDURANCE
“Helanancy”
4 RFT:
400 meter run
15 over head squats 95/65
21 kb swings 53/35
12 pullups
25 minute time cap
Metcon (Time)
STRENGTH
“GRACIBELLE”
For time:
30 snatches
30 clean and jerks
135/95
10 minute time cap
Metcon (AMRAP – Rounds and Reps)
OPEN DIVISION
8 minute AMRAP
10 situps
10 kb goblet squats
10 kb swings
10 kb burpee jump overs
53/35
Metcon (AMRAP – Rounds and Reps)
Partner division
14 minute AMRAP
cash in:
200 double unders
then:
15 dead lifts
10 power cleans
5 jerks
115/75
one partner completes a round while the other partner rests.