1/11/19

Laveen CrossFit – CrossFit

Metcon Prep:
use this time to build to your metcon weight. these are meant to be heavy but if your form is way off, scale down.

Warm-up

Warm-up (No Measure)

spend 10-15 minutes building to 10-15lbs over your metcon weight.

Metcon

Metcon (AMRAP – Reps)

10x1min amraps / 1min off

3 Deadlifts(315/205)

6 box jump overs

w/ remaining time

-Rounds (1-5)MAX burpees

-Rounds (5-10)Max Pull Ups
Score: Your max reps.

Scaled:

Deadlifts

a(305/195) b(275/175)

c(255/165) d(225/145)

e(205/135) f(185/125)

g(scale as needed)

Pull Ups:

-Banded Strict

-Jumping Pull ups

-Ring rows