Lift, Move, Work

Commonwealth CrossFit, CrossFit Accolade – WOD

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/

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Metcon

Follow the link for details on the global competition or to officially register. Prescribed scaled versions also available following the link.

A: Metcon (Weight)

0:00-4:00

Establish 1RM Clean

*Can be squat or power
Rest 4:00-6:00.

B: Metcon (AMRAP – Reps)

6:00-10:00

AMRAP Bar Muscle-ups
Rest 10:00-12:00.

C: Metcon (AMRAP – Rounds and Reps)

12:00-20:00

AMRAP

30 Double unders

8 Sg. Arm DB Push Press L

8 Sg. Arm DB Push Press R

8 Lateral burpees over DB