Lurong 50s Chipper

Posted: October 2, 2015 in Uncategorized

26 2 CrossFit – CrossFit

Metcon (Time)

Metcon (AMRAP – Rounds and Reps)

15 minute time cap

Level III (3)

50 Wall Balls- 20 lbs at 10′ (14@9)

50 Dumbbell Snatches (alt. arms) at 70 lbs (50)

50 Pistols (alt.legs)

50 Chest to Bar Pull Ups

Level II (2)

50 Wall Balls- 20 lbs at 9′ (14@8)

50 Dumbbell Snatches (alt. arms) at 50 lbs (35)

50 Single Leg Squat Touchdowns (alt.legs)

50 Pull Ups

Level I (1)

50 Med Ball Cleans at 20 lbs (14)

50 Dumbbell Snatches (alt. arms) at 25 lbs (15)

50 Air Squats

50 Ring Rows
The workout is Chipper with a 15 minutes time cap. At the sound of 3, 2, 1 Go the athlete (Level 3) will perform 50 Wall Ball, followed by 50 Alternating Dumbbell Snatches, then 50 Alternating Pistols, and finally 50 Chest to Bar Pull Ups. The athlete may not move to the next exercise until all 50 repetitions of the movement are completed.

See skill level details for scaled movement guidelines.

Scoring Note: The athlete’s score is the time it takes to complete all 200 repetitions. Every unfinished Rep when time expires results in a 1 second penalty per Rep. The submission form will automatically calculate time cap penalties. In order to be eligible for performance prizes athletes must submit a video link with their score.

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