CrossFit WOD, September 12, 2022

12 Sept 2022

CFA METCON (LEVEL 1)

Metcon (Time)

for time:
40 alt. DB snatch (any #)
40 wallball
15/12 calorie bike or row (arms only)
40 wallball
40 alt. DB snatch

18 min cap

CFA METCON (LEVEL 2)

Metcon (Time)

for time:
50 alt. DB snatch (50/35)
40 wallball (20/14)
20 burpee pullups
40 wallball
50 alt. DB snatch

18 min cap

CFA METCON (LEVEL 3)

Metcon (Time)

for time:
50 alt. DB snatch (50/35)
40 wallball (20/14)
20 BMU
40 wallball
50 alt. DB snatch

18 min cap

Weightlifting

Back Squat (find a heavy single for the day)

coach will leave the clock running, you have until the 30:00 mark to find a heavy single.

if you finish before the time cap on the metcon feel free to go ahead and start loading your barbell.