1
Oct
100221
Commonwealth CrossFit, CrossFit Accolade – WOD
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.