CrossFit
Coaches Choice (No Measure)
Front Squat (5-3-1-1-1-1)
Set 1 @ 80%
Set 2 @ 85%
Set 3 @ 90
Set 4 @ 95
Set 5 @ 100-105
Set 6 @ 105+
Metcon (Time)
12-9-6
Handstand push-ups
Box Jumps 24″/20″
for time
– 6-minute cap
– Scale to hand-release push-ups if you have to use more than 2 ab-mats for HSPU.
– If you scale, add 3 reps push-ups for each round.
– 2-minute recovery, begins at the time cap
Metcon (Time)
12-9-6
Wall-balls 30/20
Kettlebell swings 70/53
for time
Compare these scores to 9/15/14