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