July 4th In-House Comp

Main – CrossFit

Metcon (Weight)

In 10:00:

A.

Scaled: 6:00 to Build to Power Clean HS
RX 6:00 to Build to Squat Clean HS
Rest :60

Metcon (AMRAP – Reps)

B. 3:00 Max Reps @ 70% of A

Metcon (Time)

C.

Scaled:
21-15-9
Wall Balls (20/14)
Burpees
200m run (w/ WB)

Rx:
21-15-9
Wall Balls (w/ 30/20 Slam Ball)
Burpees
200m run (w/ Slam Baa)

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