CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
315-lb. /255# deadlifts, 10 reps
Run 800 meters
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
15:00 AMRAP
Ascending ladder BY TWO's of thrusters, situps, burpees.... Use dbs, kbs, or bbs for thrusters
2, 4, 6, 8, 10,
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
3 rounds for time of:
15-cal. row
12 hang power snatches, 95/65 lb.
9 bar over burpees (lateral jumps)
12:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 rounds for time of:
25 wall-ball shots, 20/14-lb. ball to 9/10-ft. target
30 pull-ups
20:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Fight For Your Independence!!!
7/4/1776
7 Rds For Time
4 hundred meter run
Announcements
9:00 a.m. CrossFit class ONLY on July 4. All other classes cancelled - enjoy time w/ family & friends!
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Announcements
9:00 a.m. CrossFit class ONLY on July 4. All other classes cancelled - enjoy time w/ family & friends!
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
3 rounds for time of:
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Max Effort 2:00 Double Under Test (AMRAP - Reps)
Max effort double unders in 2:00.
Metcon
Metcon (AMRAP - Reps)
Partner workout
3 Rounds of 5 stations