WOD – Mon, May 15

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 3 Minute clock, AMRAP:

3 Rounds

5 Pull-ups

10 Push-ups

15 Squats

If completed before 3 minutes, add 3 minutes and proceed:

6 Rounds (total)

5 Pull-ups

10 Push-ups

15 Squats

If completed before 6 minutes, add 3 minutes and proceed:

9 Rounds (total)

If completed before 9minutes, add 3 minutes and proceed:

12 Rounds (total)

If completed before 12 minutes, add 3 minutes and proceed:

AMRAP

Stop at 15 Minutes.
– If 3 rounds are complete in 3 minutes athlete earns an additional 3 minutes to complete another 3 rounds continuing up to 15 minutes

– Score would be total number of rounds and reps completed before cut-off

– If an athlete gets cut off before 12 minutes, record score and continue to complete as many rounds as possible until 12 minutes

After Party

x4 (per side)

5 Bicep Curls

5 Single leg glute bridge