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170821

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FOE CrossFit – CrossFit

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Weighted Pull-ups (3-3-3-3-3)

Metcon (Time)

In pairs: 100 calorie row

* One person rows, other holds the top of a pull up (scale to pull up bar hang or hold the top of a ring row).

* Can only perform rowing calories while partner is performing the hold, a drop does not mean you need to transition, you can hop back up.

* Allocate calories as needed, does not need to be even.

170821

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FOE CrossFit – QuickFit

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Metcon (Time)

In pairs: 100 calorie row

* One person rows, other holds the top of a pull up (scale to pull up bar hang or hold the top of a ring row).

* Can only perform rowing calories while partner is performing the hold, a drop does not mean you need to transition, you can hop back up.

* Allocate calories as needed, does not need to be even.

170819

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FOE CrossFit – CrossFit

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Metcon (Time)

COMPETITOR

15 DB suitcase deadlift (65/45lbs)

12 DB hang power snatch

9 DB push press

6 rounds

RXD

15 DB suitcase deadlift (50/35lbs)

12 DB hang power snatch

9 DB push press

6 rounds

FITNESS

15 DB suitcase deadlift

12 DB hang power snatch

9 DB push press

5 rounds

Metcon (AMRAP – Reps)

In partners, while one person performs:

50 bear crawl/50m crab walk

the other partner performs AMRAP

pushups

switch

then, while one person performs:

50m bear crawl/50m crab walk

the other partner performs AMRAP

GHD situps

switch

3 total rounds

170816

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FOE CrossFit – CrossFit

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Metcon (Time)

COMPETITOR

100 pullups

Every time you break, perform 5 over/unders

50 chest to bar pullups

Every time you break, perform 5 over/unders

25 strict pullup

Every time you break, perform 5 over/unders

RXD

80 pullups

Every time you break, perform 5 over/unders

40 chest to bar pullups

Every time you break, perform 5 over/unders

20 strict pullup

Every time you break, perform 5 over/unders

FITNESS

25 jumping pullups

10 over/unders

25 inverted bar rows

10 over/unders

2-3 rounds