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CrossFit Algiers, WBBC NOLA - CrossFit
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
Complete as many rounds as possible in 20:00 of:
15 burpees
25/30 calorie row
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
Accumulate 2:00 in hanging l sit (legs extended parallel or above for rx)
5 legless rope climbs
Accumulate 2:00 in hanging l-sit
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14-lb. ball
40 box jumps, 24/20-in. box
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 rounds for time:
One partner works while one partner rests
300 meter Row
15 Thrusters each
15 Pull- Ups each
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (4 Rounds for reps)
On a 15:00 clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 RFT:
25 American kbs, 53/44
25 GHD situps
25 knees to elbows
25:00 cap
by Rhonda Dumas
CF-L1 trainer, CrossFit Algiers Coach
CF-L1 trainer, CrossFit Algiers Coach