CrossFit One World – CrossFit
Metcon (Time)
Team of Two 6 RFT
Accumulate Reps
21-15-9 ( Must Finish Within Time Permitted )
Alt DB Snatch
Wallball 20/14 Does Not Change
Cap 3 Min
If Completed add weight and 3 Mins to your remaining time then repeat Round and Reps, 3 Mins cap becomes 6 Mins Cap. If not completed do not add weight just reset to next round.
Also Weight will Increase ( Single DB )
3 Min CAP 15/30
6 Min CAP 25/40
9 Min CAP 35/50
Change TO BAR
12 Min CAP 55/95 ( PS )
15 Min CAP 95/135 ( PS )
20 MIN CAP 95/135 ( PS )
Listen to coach explanation!