4/9/19

Laveen CrossFit – CrossFit

Metcon:
In today’s metcon the only thing that counts are Unbroken Sets. This will be more of a capacity builder/Skill workout based on your own abilities. Ive taken 3 of your most common moments you see in the CF Open and in most wods to refine and develop them.
Get outside your comfort zone and shoot for a set that you know will get you a little uncomfortable. After the completed amount of unbroken reps make sure to rest then continue when ready.

Metcon

Metcon (3 Rounds for reps)

A) In 7 minutes

Buy in: 1,000m Run then w/ remaining time

-Amrap of 40 Unbroken dubs.

-rest 3minutes-

B) In 7 minutes

Buy in: 1,000m Row then w/ remaining time

-Amrap of 6 Unbroken Pull Ups

-rest 3 minutes-

C) In 7 minutes

Buy in: 50/35 cal bike then w/ remaining time

-Amrap of 25 unbroken wall balls
Rx+:

50 Dubz

8Chest to Bar Pull Ups

30 wall balls

Scaled Rep Schemes:

Dubs:(2:1 Singles)

-35 -30 -25 -20

Pull Ups:

-5 -4 -3 -2

Wall balls:

-20 -15 -10

Running/Row

-800 or -600