Crossfit Charlottesville – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes of:
20 Pistols
30 Deadlifts 225/155
Rest 5 minutes, then…
The deadlift weight should be medium-heavy. Scale the pistols to 2x lunges per rep as needed. Partners divide the work however desired.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes of:
10 Hang Power Snatch, 95/65
5 Handstand Push-Ups
Rest 5 minutes, then…
Partners alternate full rounds. The HPS should be light. Scale the Handstand Push-Ups to Box Piked or to heavy Dumbbell Presses as needed.
Metcon (Time)
800m Partner Run
80 Front Squats 115/75
10 minute time cap
Both partners must be back from the run before any front squat reps count. Break up the front squats however desired. If capped, add 1 second for every uncompleted rep.