COMP 12-19-2018

December 18, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (AMRAP – Rounds and Reps)

Events 9-11 will be performed against a running clock.

Event 9

Complete as many rounds and reps as possible in 4 minutes of:

40/30 Calories of Rowing on Concept 2 Erg

30 Wall Ball Shots (20/14 lbs to a 10’ Target)

20 Strict Handstand Push-Ups

10 Deadlifts
Rest 2 minutes until the running clock reaches 6:00, and then…

Deadlift load:

Elite: 365/245 lbs

RX: 295/165 lbs

Metcon (AMRAP – Rounds and Reps)

Event 10

Complete as many rounds and reps as possible in 6 minutes of:

40/30 Calories of Rowing on Concept 2 Erg

30 Wall Ball Shots (20/14 lbs to a 10’ Target)

20 Strict Handstand Push-Ups

10 Deadlifts
Rest 60 seconds, until the running clock reaches 13:00, and then…

Metcon (Time)

Event 11

For time:

40/30 Calories of Rowing on Concept 2 Erg

30 Wall Ball Shots (20/14 lbs to a 10’ Target)

20 Strict Handstand Push-Ups

10 Deadlifts

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