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Have a ball

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For time:

14/20# med ball cleans, 30 reps

21 body weight bench presses

medball cleans, 25 reps

15 bodyweight bench presses

medball cleans, 20 reps

9 bodyweight bench presses

NOTE: use floor press if needed for equipment and prioritize benches for those with heavier-weight presses.

Dipping in

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

For Time:

1 round of

95/65# hang power cleans, 20 reps

10 ring dips

3 rope climbs

THEN

2 rounds of:

95/65# hang power cleans, 15 reps

5 ring dips

2 rope climbs

THEN

3 Rounds of

95/65# hang power cleans, 5 reps

3 ring dips

1 rope climb