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