BLK LBL Fitness Club – CrossFit®
Metcon
Metcon (Weight)
20:00 EMOM
Odd: 15 Wall Balls 20/14lb.
Even: Pick one
Option 1.) 3 Power Snatches
Option 2.) 3 Power Clean & Jerks
Option 3.) Do 5 Rounds of each and hit a total. Just have to hit your heavier sets a little faster with this approach.
When you input your score, please note which option you did.
Metcon
Metcon (Time)
For Time AND Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPU’s
This is a very hard piece that may require a lot of scaling for some. so I am going to go over a few options:
1.) Kip just 1 of the movements.
2.) Scale the big numbers out so it’s doable like… 10 rounds of 3 pull-ups and 3 HSPUs
3.) Can’t do HSPU’s at all? Strict DB “arnold press” from a seated position.