Los Tres WOD-os

March 25 2017

CrossFit ABF – CrossFit Personal Training

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Partner one completes a full round then partner 2 completes a full round.

25′ plate carry 45/25/15lbs

3 burpee plate clusters

9 KBS

3 burpee plate clusters

25′ plate carry

25′ = 1 rep

Metcon

Metcon (AMRAP – Reps)

0:00 to 6:00 Complete the following:

10 Sit Ups

20 Snatches

15 Sit Ups

15 Snatches

20 Sit Ups

10 Snatches

25 Sit Ups

5 Snatches

AMRAP Sit Ups with remaining time

Rx

Men: 95, 105, 115, 135

Women: 65, 75, 85, 95

Scale

Men: 65, 75, 85, 95

Women: 35, 45, 55, 65

Then: Metcon (AMRAP – Reps)

7:00 – 9:00

AMRAP Cleans

Rx

Men: 155

Women: 105

Scale

Men: 105

Women 75

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