CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks
Men: 185 lb.
Women: 125 lb.
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
CrossFit Algiers, WBBC NOLA - CrossFit
16:00 cap
Gymnastics
Weighted Pull-ups (1-1-1-1-1)
Weighted Dips (1-1-1-1-1)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 12 minutes of:
155/115-lb. squat snatch, 1 rep
155/115-lb. clean and jerks, 3 reps
30 double-unders
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
60 Medicine Ball Cleans (20/14)
50 Partner Wall Balls (20/14) (10'/9')
40 Med Ball Partner Sit-Ups (20/14)
30 Over-the-shoulders (20/14)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
3 RFT
60 squats
30 k2e
30 ring pushups
18:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
The Lyon (Time)
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (4 Rounds for reps)
On a 12-minute clock, 4 rounds of:
1 minute of 53/35# kettlebell snatches
1 minute of sit-ups
1 minute of lunges