CrossFit – Fri, Dec 2
Gymnastics
skill (5 Rounds for reps)
5 rounds For time
15 KBS 24/16kg
3 Bar Muscle-ups
1 Min rest between rounds
Metcon
Metcon (4 Rounds for reps)
E3MOM x 4
100 Double-unders
20 Step ups 24/20” + 1 x 50/35lbs
Active recovery on Bike or Rower in remaining time
KG: 22.5/15KG
Score: Times
TC: 16 min
Scaling Options
Beginner
E3MOM x 4
60 Single unders
16 step ups @ 20”
In the remaining time, active recovery on Bike or Rower
Intermediate
E3MOM x 4
60 Double unders or 100 Single Unders
20 step ups @ 24/20 @ 1×35/25
In the remaining time, active recovery on Bike or Rower
Perform
E3MOM x 4
100 Double unders
20 step ups @ 24/20 @ 1×50/35
In the remaining time, active recovery on C2 Bike in Calories
Score: Time