February 1, 2017

CrossFit By The Sea – CrossFit

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Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
——————————

Scale:

Most athletes will not make the final bar. Do not automatically scale if athlete feels they can reach the third round as Rx.

-or-

First Round – 35% of 1RM

Second Round – 65% of 1RM

Third Round – 80% of 1RM

Fourth Bar – 100% of 1RM

Competition Side Work

Back Squat (5 x 5 @ 80%)

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