CrossFit – Sat, Nov 11
Performance
Metcon (Time)
In Teams of 3:
For Time:
150 Calorie C2 Bike
150 Calorie Row
150 Calorie Ski
*Every 2:00 starting at 0:00 until the work is completed 1 person will complete a round of “DT”.”
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Men’s Rx: 155#
Women’s Rx: 105#
Fitness
Metcon (Time)
In Teams of 3:
For Time:
150 Calorie C2 Bike
150 Calorie Row
150 Calorie Ski
*Every 2:00 starting at 0:00 until the work is completed all 3 team members will complete 15 KBS (70/53)
Coach’s Notes: The round of DT should take less than 2 minutes otherwise scale reps and/or weight. You may switch at any point on the machines. The person doing “DT” each time will switch.