GCF 12.17.16

Grounded CrossFit – CrossFit

Warm-up

10 Minutes of KB Turkish Get-ups

10 Minutes to warm up snatch/overhead movements

Metcon

Metcon (AMRAP – Reps)

Type the details of the metcon
Part 1 – Minutes 0-16, AMRAP:

20′ Overhead walking lunges (Rx+ – 100/70), (Rx – 65/45)

15 Calorie Row

10 HSPU (Rx+), Box HSPU (Rx)

Part 2 – Minutes 16-24:

Complete the following complex at the heaviest weight possible unbroken – 2 touch and go snatches + 3 OHS

– Score = total reps from part 1 + total weight from part 2

– 1 foot counts as 1 rep on the lunges, so each round completed counts as 20+15+10= 45 reps.

– So, If I completed 4 rounds on part 1 (45*4=180) and lifted 200lbs in part 2, my score would be 180+200= 380.