Wine Country CrossFit

Wine Country CrossFit – CrossFit Level 1

Weightlifting

Clean and Jerk (1×1)

10-15 mins to find new 1RM

Metcon

WOD1: Metcon (AMRAP – Reps)

4 RFT

3 clean and jerk at 90%

12 TTB

:30 rest each round

followed immediately by

1 min ME clean and jerk at 90%

1 min ME TTB

if WOD takes under 8 mins, no penatly burpees

time between 8&12 mins = 15 burpees

time greater than 12 mins = 25 burpees

***burpees to be completed after ME sets
Score is total reps in last round, but don’t sandbag the WOD. See: penalty burpees

Overtime

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
helen with a twist: you have to run with your kettlebell

TRACK: Metcon (Time)

4xlength of bike path (unlimited rest)

4x100m (distance between two tick marks on bike path)