CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon (Time)
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
14:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
4 rounds for time of:
Row 500 meters
135/95-lb. overhead squats, 10 reps
16:00 cap
Post time to comments
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (10 Rounds for reps)
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
20 wall-ball shots, 30/20-lb. ball to 11-ft. target
10 strict pull-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
400m Sandbag or Wallball Run
10 burpees over hurdles
20 strict straight leg raises
30 tire jumps
40 wallball shots
CrossFit Algiers, WBBC NOLA - CrossFit
Deck of cards. Something for everyone.
Metcon
Metcon (No Measure)
Deck of Cards
Perform individually or as a team
Teams can split reps or alternate cards
CrossFit Algiers, WBBC NOLA - CrossFit
Weightlifting
Back Squat (10-8-6-4-2)
Shoulder Press (10-8-6-4-2)
Deadlift (10-8-6-4-2)
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
4 rounds for time of:
400-m run
30 push presses, 65/45 lb.
20 jumping chest-to-bar pull-ups
17:00 cap
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating