Friday 12.26.14

Main – CrossFit

Warm-up

Coaches Choice

Weightlifting

Barbell Row (4 X 6-8 increase if 8, decrease if less than 6)

Metcon

Triplet AMRAP (AMRAP – Reps)

Wall Balls, Snatches and Pull-ups

50 Wall Balls, 30 Snatches, Pull-ups for reps until 8 Minutes

RX

35-39 20#/95# 14#/65# C2B Pull-ups

40-49 20#/95# 14#/65# Pull-ups

50-59 20#/75# 14#/45# Pull-ups

60+ 14#/65# 10#/45# Pull-ups

Scaled

35-44 20#/75# 14#/45# Squats Holding Wall Ball For Reps instead of pull-ups

45-54 20#/65# 10#/45# Squats Holding Wall Ball For Reps instead of pull-ups

55+ 14#/45# 10#/45# Squats Holding Wall Ball For Reps instead of pull-ups

Scaled – Pull-ups can be done instead of squats for 2 reps per pull-up bonus. No switching between them, one or the other.

Count ALL REPS including the Wall Balls and the Snatches as well as all Pull-ups or weighted squats

Every RX level will count as RX.

Cash Out

Metcon (Time)

30 Hollow Rocks

30 Supermen

30 Hollow Rocks

10 Kipping swings

Cool Down

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