100221

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

18 Minute AMRAP

30 Toes to bar

60 Double Unders

10 Power Snatch

*0:00-6:00 (115/75),

6:00-12:00 (135/95),

12:00-18:00 (155/105)
– One person working at a time, split the work how you choose

– The AMRAP continues but the load increases on the snatches every 6 minutes

After Party

Metcon (Weight)

10 Minute E2MOM

1 Snatch
Flat or ascending, focus on nailing footwork and landing position under a moderate to heavy load.

*Full Snatch, from the ground and receiving in the squat.