CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
5 RFT of:
20 wallballs, 20/14, 10/9
75/55#/SDLHP, 20 reps
20 inch box jumps, 20 reps
75/55# push press, 20 reps
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds)
AMRAP 15:00
50 ft handstand walk
50 ft broad jump
50 ft lunge
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
15-12-9 reps of:
Power cleans
Thrusters
10:00 time cap
135/95
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
AMRAP 12:00
10 cal row
15 push ups
20 pistols, alternating
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
Run 400m
Rest 1:00
Run 800m
Rest 2:00
Run 1200m
Rest 3:00
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Complete as many rounds as possible in 10:00 of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
Modified team series
With a partner:
1 mile run or row together
50 thrusters 65/95, divided
30 C2B pull ups, divided
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
3 RFT
With A Partner:
200M Farmer’s Carry with Barbell
20 Partner Wallballs
200M Farmer’s Carry with Barbell
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes