CrossFit WOD, May 16, 2022 | CrossFit Alabaster

16 May 2022

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
25/20 cal bike or 400m run
30 Kettlebell swings
-2:00 rest-
25/20 cal bike or 400m run
20 Kettlebell swings
-2:00 rest-
25/20 cal bike or 400m run
10 kettlebell swings

20 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
30/27 cal bike or 400m run
15 clean and jerk (95/65)
-2:00 rest-
30/27 cal bike or 400m run
10 clean and jerk (135/85)
-2:00 rest-
30/27 cal bike or 400m run
5 clean and jerk (185/115)

20 min cap

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
30/27 cal bike or 400m run
15 clean and jerk (135/85)
-2:00 rest-
30/27 cal bike or 400m run
10 clean and jerk (185/105)
-2:00 rest-
30/27 cal bike or 400m run
5 clean and jerk (225/125)

20 min cap

Weightlifting

Front Squat (5×3 E2M (65-75%) (brief pause at bottom of each))