CrossFit – Fri, Feb 17

Omega CrossFit – CrossFit

Metcon (No Measure)

23.1: (14.4 REPEAT)

Complete as many reps as possible in 14 minutes of:

60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans

20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans

.

Scaled (16-54)

♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over- bar pull-ups

♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups

Teenagers 14-15

♀ 10-lb ball to 9 ft, 65-lb cleans ♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15

♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over- bar pull-ups

♂14-lbballto10ft,hangingkneeraises,65-lbcleans,chin- over-bar pull-ups

Masters 55+

♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups ♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+

♀10-lbballto8ft,sit-ups,45-lbcleans,jumpingchest-to-bar pull-ups

♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

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