Comanche CrossFit – CrossFit
Metcon (AMRAP – Rounds)
Note: Only Metcon 1, Strength and Metcon 2 will be performed during the class time. Any Extra is to be done outside of class and should be assigned by the head coach.
Metcon 1 Warm Up
Alternating, OTM for 12 mins:
Competitors Even – 15/12 Cal. Assault Bike
RX- 30 Double Unders
Odd – 15 Burpees
Strength
Back Squat
Work up to 80% Back Squat, then complete 7×2, 1×3 at 80%
Metcon (Time)
Metcon 2
For Time:
24-21-15-9
Competitors 225/155
RX- 185/125
Comanche 135/95
Deadlift
Box Jump Overs (24/20)
Metcon (Time)
Metcon 3
4 rounds for time:
25 HSPU
50 yard Sled Push (180/125)
Metcon (No Measure)
30 mins
Mobility/ ROM WOD