CrossFit One World – CrossFit: Fire Breathers

Metcon

Metcon (AMRAP – Reps)

NorCal Masters 2015 Workout 3 (Row Version)

Row 2000 Meters

Rest 1:00 minute

Then:

AMRAP 2 minutes

Back Squat.

Score is Back Squat Reps

(95 lbs/135 lbs)

Metcon (No Measure)

NorCal Masters 2016 Workout 1:

Part One:

3RM Hang Squat Clean in 4 minutes.

*As many attempts as you want.

*The hang must start with the bar ABOVE THE KNEE.

Part Two:

At minute 4, The athlete will set up his/her barbell for power cleans.

Starting at minute 5 do the following: Min 5: 5 reps Power Clean

Min 6: 7 reps Power clean

Min 7: 9 reps Power clean

Min 8: 11 reps Power clean

Min 9: 13 reps Power clean…

Until failure to achieve reps at a given minute.

(105 lbs/155 lbs)

Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Chest to Bar Pull-Ups

10 Power Snatches

(65 lbs/95 lbs)