21
Oct
Lift, Move, Work
Commonwealth CrossFit, CrossFit Accolade – WOD
https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/
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