Frieday – 2019 CrossFit

Frieday

2019 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Skill/Strength

Clean (10min EMOM)

Metcon

Metcon (Time)

21-15-9 reps for time of:

Overhead squats

Toes-to-bars

Men: 115 lb.

Women: 80 lb.

Scaling

This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option

15-12-9 reps for time of:

Overhead squats

Toes-to-bars

Men: 95 lb.

Women: 65 lb.

Beginner Option

15-12-9 reps for time of:

Overhead squats

Sit-ups

Men: 45 lb.

Women: 35 lb.

Posted in WOD |

Leave a comment

Your email address will not be published. Required fields are marked *