Crossfit 11/30/19

Metcon (Time)
"Iron Lotus"

Rx
Teams of 3
For Time (30 Minute Cap):
80/60 Calorie Assault Bike
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
80/60 Calorie Assault Bike

Scaled
Teams of 3
For Time (30 Minute Cap):
60/45 Calorie Assault Bike
60/45 Calorie Row
60 Box Jump Overs (20/16)
60 Overhead Squats (75/55)
60 Hang Power Snatches (75/55)
60 Overhead Squats (75/55)
60 Box Jump Overs (20/16)
60/45 Calorie Row
60/45 Calorie Assault Bike

– One athlete moves at a time except on the runs, where teammates will run together for all 800 meters
– 2 Girls, 1 Guy: 65 Calories
– 2 Guys, 1 Girl: 70 Calories

Silverback Accessory
Olympic Cycling
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks

Start at 55% of Estimated 1RM Push Press and Build