Crossfit Mount Kisco – CrossFit

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Metcon (Time)

Weighted Plank Hold

1:00 on/:30 rest

Decreasing weight.

Pick a weight you can hold the entire first minute. Should be heavy (60/45#)

decrease weight for the second minute (45/35#)

And decrease weight the third minute (25/15#)

If you break – you are done for that minute and your score for that round will not be :60 – it will be the seconds you held.

Total time is score.

Metcon (AMRAP – Rounds and Reps)

Partner Alternating movements – 15 minutes

5 T2B

5 Hang Power Cleans 115/75 lb.

5 Front Squats 115/75 lb.

5 Wall Balls 30/20 lb or @11/10’

5 Slam Balls 50/30 lb.

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