CrossFit WOD, March 17, 2022 | CrossFit Alabaster

17 Mar 2022

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
21-15-9
burpee box step over or jump over (any height)
Goblet squat (any # you can do without setting down)

-3 min rest-

21-15-9
burpee box step over or jump over (any height)
Goblet squat (any # preferably a little heavier than previous set)

21 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
21-15-9
BBJO (24/20)
OHS (75/55)

-3 min rest-

21-15-9
BBJO (24/20)
OHS (105/65)

21 min cap

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
21-15-9
BBJO (24/20)
OHS (95/65)

-3 min rest-

21-15-9
BBJO (30/24)
OHS (135/95)

21 min cap

Accessory Work

Metcon

4 sets for quality/rest as needed
10 hanging or lying leg raises
10 DB upright row
10 ring dips or bench dips