6-5-2017
CrossFit Sona – CrossFit
Warm-up
SONA Warm-up 1 (No Measure)
Run or Row 400m
50 ft bear crawl
25 ft sideways bear crawl x 2
50 ft inchworm
Bird dog/Dead bug Series
PVC pass-throughs
10 slow squats – (hold bottom of last one for 2 minutes)
Metcon
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
two heats – work in pairs, athlete and judge
use official scorecards
Metcon
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
ab-mat sit-ups are also allow for further scaling of the hanging knee raises
two heats – work in pairs, athlete and judge
use official scorecards