CrossFit On the Brazos – CrossFit
Barbell Warm Up
Begin and end with 20 second hang from rig
Two scores will be taken.
1) Time to complete Part 1 (or total reps complete if athlete caps out)
2) Total rounds and reps for Part 2
Athlete has 9 minutes to complete the couplet.
Any time remaining in that 9 minutes is rest.
If athlete doesn’t complete all reps under the cap, score is total reps completed.
When the clock hits 9 minutes, athlete will proceed immediately into the 9 minute AMRAP.
Metcon (No Measure)
Part 1: 9 Minute Cap
Squat Cleans (115/75)
10 x Slam Ball Over Shoulder (40/30)
20 x DU’s / 40 x Singles
Accumulate 5 minutes of plank