CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
AMRAP 15:00 of:
250m row
155/115# push press, 10 reps
20 GHD situps
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
CFA Baseline (Time)
400m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Skill instruction
Olympic weightlifting intro
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:00
400m run together
20 partner situps
10 partner wallballs
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Partner WoD
60-50-40 reps for time of:
Wall-ball shots, 20/14-lb. ball
Partner wall ball sit-ups
15:00 time cap
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
CFA ShredU Fran2 (Time)
21-15-9
Thrusters
Ring Rows
65/35
Time Cap (10 Min)
CFA ShredU Fran3 (Time)
21-15-9