Goal time 6-9min Time cap 12min ->Select your weight based upon overhead squat are to be completed unbroken every round. ->Scale rope climbs as needed: reduce reps/height, x6 ring rows, 10/7cal skiExtra CreditMetcon (No Measure)50 Unbroken Swings" /> Goal time 6-9min Time cap 12min ->Select your weight based upon overhead squat are to be completed unbroken every round. ->Scale rope climbs as needed: reduce reps/height, x6 ring rows, 10/7cal skiExtra CreditMetcon (No Measure)50 Unbroken Swings" />

Monday – 2/17/2020

CFD – CrossFit

Weightlifting

Overhead Squat (3-2-2-1-1)

Every 2:15

Increasing weight

Metcon

Metcon (Time)

For time:

3 Rounds

12 Burpee box jump overs [24/20″]
6 Overhead squat [155/105#]
3 Rope climbs [Rx + 1 legless]
->Goal time 6-9min Time cap 12min

->Select your weight based upon overhead squat are to be completed unbroken every round.

->Scale rope climbs as needed: reduce reps/height, x6 ring rows, 10/7cal ski

Extra Credit

Metcon (No Measure)

50 Unbroken Swings

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