CrossFit Waukee – Competition Class

Metcon (AMRAP – Reps)

Squat Snatch Ladder

11:00 time cap

10 reps -20/10 2:00

8 reps -20/10 2:00

6 reps -20/10 2:00

4 reps -20/10 2:00

2 reps 95% 3:00

Metcon (Calories)

4 minutes

18 overhead squats 135/95

18 bar facing burpees

max calorie row

3 minute rest

4 minutes

15 overhead squat 185/135

15 bar facing burpees

max calorie row

3 minute rest

4 minutes

12 overhead squats 225/155

12 bar facing burpees

max calorie row

Metcon (AMRAP – Reps)

4 minutes

18 calorie assault bike

18 push jerks 135/95

max bar facing burpee

3 minute rest

4 minutes

15 calorie assault bike

15 push jerk 185/135

max bar facing burpee

3 min rest

4 minutes

12 calorie assault bike

12 push jerk 225/155

max bar facing burpee

Metcon (Time)

30 deadlift 225/155

50 double unders

30 toe to bar

50 double unders

30 sand bag ground over shoulder

50 double unders

30 toe to bar

50 double under

30 deadlift

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