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2/29/2020
CrossFit 5150 – CrossFit
Metcon
Metcon (Time)
“Steel Toe”
Teams of 3
1,000 meter row
30 Toes to bar
into…
21 Burpee box jump overs
21 Clean and jerks 135/95
21 Burpee box jump overs
21 Clean and jerks 155/105
21 Burpee box jump overs
21 Clean and jerks 185/135
30 min cap.
2/28/2019
CrossFit 5150 – CrossFit
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Abs
Metcon (No Measure)
Tabata abs.
2 rounds*
*if time allows
Pick 2 movements to alternate for the tabata.
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