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FOE CrossFit – CrossFit

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Metcon (Time)

BEYOND RXD

60/40cals Assault Bike

60 Box Jump (30/24″)

60 KB Swing (32/24kg)

60 Deficit Pushups

60/50cals Row

RXD

60/40cals Assault Bike

60 Box Jump (24/20″)

60 KB Swing (24/16kg)

60 Deficit Pushups

60/50cals Row

FITNESS

40/20cals Assault Bike

40 Plate Jump or Step Up

40 KB Swing

40 Pushups

40/30cals Row

170608

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FOE CrossFit – CrossFit

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Metcon (AMRAP – Reps)

RX+

5min: Power Snatch (135/85lbs)

4min: Shuttle Runs (20m)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch

RX

5min: Power Snatch (115/75lbs)

4min: Shuttle Runs (20m)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch

FITNESS

5min: Power Snatch

4min: Shuttle Runs (20m)

3min: Power Snatch

2min: Shuttle Runs

1min: Power Snatch
Score total reps. Add all power snatches + shuttle runs together = one score.

1 x 20m shuttle = 1 rep

Scaling

Power Snatch: scale load as needed

170607

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FOE CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

BEYOND RXD

15 Back Squat (115/75lbs)

12 Burpee

9 1-Arm KB Shoulder to Overhead (each side) (24/16kg)

AMRAP 20min

RXD

15 Back Squat (95/65lbs)

12 Burpee

9 1-Arm KB Shoulder to Overhead (each side) (16/12kg)

AMRAP 20min

FITNESS

12 Back squat

9 Burpee

6 1-Arm DB Shoulder to Overhead (each side)

AMRAP 20min