CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Partner WoD, Teams of Two w/ 30:00 cap
60 reps divided between partners of each exercise, one partner working at a time except for run:
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Viola (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Metcon (AMRAP - Reps)
1 deadlift
5 pullups or rows
5 goblet squats
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Skill instruction
CFA Nutrition Review and Discussion
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon
Metcon (Time)
5 RFT of:
50/35# db thrusters, 15 reps
50 double unders
3 rope climb ascents
21:00 cap
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Tabata back squats 95/65
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
CrossFit Algiers, WBBC NOLA - 12 Days of Fitmas
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner workout:
As many rounds and reps as possible (AMRAP) in 12:00 of:
200m run
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For Time:
115/75# Ovhs, 30 reps
15 pull ups
15 dips
115/75# Ovhs, 20 reps
10 pull ups
10 dips