CrossFit – Sat, Jun 10
Warm-up
Metcon
Metcon (Time)
10 rounds for time
6 Deadlifts
6 Hang Cleans
6 Shoulder to overhead
100m Suitcase carry 1 x 32/24kg
rest 30 seconds
Barbell @ 155/105 lbs
TC: 28 minutes
Score: Time
KG: 70/50
Scaling Options
Beginner
BB @ 65/45lbs
Carry @ 16/12kg
Intermediate
BB @ 135/95lbs
Carry @ 24/20kg
Perform
N/A
Team WOD (Time)
Partner “DT”
10 rounds for time
12 Deadlifts
9 Hang power cleans
6 shoulder to overhead
Rest 3 minutes
Accumulate 800m of Suitcase carry @ 32/24KG
TC: 30 minutes
Score: Total time, excluding rest
Extra Accessory
Accessory (Checkmark)
30 seconds on/30 seconds off
Heavy D-ball or Sandbag carry or Sled push
Until you’ve accumulated 300′
A. General
2 sets
-10 Banded good mornings
-10 Empty Barbell bent over rows
-10 Jumping air squats
B. Specific
7 RDL
7 Hang Clean
7 Strict press
7 Push press
7 Push jerk
50’ Broad jumps