December 18, 2017

CrossFit

12/18/2017
Holt and Michael
Metcon
Full Circle (Time)
For time:
1,500m Row
100 DU
45 Burpees
100 DU
1,000m Run
Rx(OPEN/PERFORMANCE): as written
Scaled(FITNESS): 300 single unders OR 1:30 of DU attemps

*COMPARE to 12/14/2016

Target Time 18-22min
Time Cap 25min
Next Level
Metcon (Weight)
Pausing Snatch:
2×2 @ 74%
2×2 @ 78%
2×2 @ 82% *RECORD IN WODIFY
Pausing 1 second at Knee Level
Metcon (3 Rounds for reps)
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets

*Record number of muscle ups

R+ - as written
Rx - Bar MU
Scaled - C2B
Back Squat
On the Minute x 5:
5 Back Squats – 76%