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UnderRow

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Distance)

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Skill instruction

Hands up

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk

20:00 cap

Chippin’ it down and puttin’ it back up (with balls)

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

60 Medicine Ball Cleans (20/14)

50 Partner Wall Balls (20/14) (10’/9′)

40 Med Ball Partner Sit-Ups (20/14)

30 Over-the-shoulders (20/14)

20 Slam Balls (40/30)

400m Run w/ (1) Wall Ball – both partners run

20 Slam Balls (40/30)

30 Over-the-shoulders (20/14)

40 Med Ball Partner Sit-ups (20/14)

50 Partner Wall Balls (20/14) (10’/9′)

60 Medicine Ball Cleans (20/14)

Rx+ (30/20) (11’/10′) (50/40)

The Lyon

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
45:00 cap