CrossFit – Thu, Jun 29
CrossFit – Thu, Jun 29
Metcon (AMRAP – Reps)
Alternating EMOM for 20:
A) 1 Legless Rope Climb
B) 5 C&J (*Increase weight on the bar
every round) – Any type of clean & any type of Jerk
*1-95/65
2-115/75
3-125/85
4-135/95
5-155/105
6-165/115
7-175/125
8-185/135
9- 205/145
10-225/155
L1: Rope Climb w/feet
L2: Heel Lock + Pull Up on the rig
L3: 5 K2E on the rig (If these are not
performed as TRUE K2E, switch to a
strict PU)
Scale the weight accordingly.
Metcon (Time)
For Time:
21-15-9
Echo Bike Cals
Ring Dips
L1: Banded Ring Dips
L2: Box Dips
L3: Push-ups
