211210

CrossFit McComb – CrossFit

Metcon (Time)

KNOCKOUT CHAMPS

in 15 min complete both ladders Snatch and C&J

Snatch

Men

95/105/115/125/135/145/155/165/175/185

Women

55/60/65/70/75/80/85/90/95/100

C&J

men

115/125/135/145/155/165/175/185/195/205

women

75/85/95/105/110/115/120/125/130/135
warmup and decide your weights – you need to have 10 different weights for each ladder

you can decide which lift you start with

you can power or squat the movements

you can only use one bar – and change your own weights

score: time to finish OR if you don’t finish total weight lifted (add each weight that you lift 55+65+75+etc)

1-Mile Run (Time)

Max Effort 1-Mile Run

Share