CrossFit VLT, CrossFit VLT Airport West – CrossFit
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Rope Climb/ Rope Climb Progression Practice
(No Measure)
Team Workout
TEAM: Metcon (Time)
FOR TIME
400m KB Carry (24/16)|(16/12)*
40 Burpees
6 Rope Climbs
40 Jumping Lunges
6 Rope Climbs
40 Renegade Rows
6 Rope Climbs
40 Jumping Lunges
6 Rope Climbs
40 Burpees
400m KB Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry. 200m each athlete.
**Only one athlete working at a time.
(Score is Time)
KB: RX+(24/16)|RX(16/12)
Individual
1: Metcon (Time)
FOR TIME
200m DB Carry (22.5/15)|(15/10)*
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
(Score is Time)
DB: RX+(22.5/15)|RX(15/10)
2: Metcon (Time)
FOR TIME
200m KB Carry (24/16)|(16/12)*
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m KB Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
(Score is Time)
KB: RX+(24/16)|RX(16/12)
3: Metcon (Time)
FOR TIME
200m KB Carry (16/12)|(12/8)*
20 Burpees
6 Strict Pull Ups/10 Ring Rows
40 Jumping Lunges
6 Strict Pull Ups/10 Ring Rows
20 Renegade Rows
6 Strict Pull Ups/10 Ring Rows
40 Jumping Lunges
6 Strict Pull Ups/10 Ring Rows
20 Burpees
200m KB Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
(Score is Time)
KB: RX+(16/12)|RX(12/8)