5 Dec 18

Metcon (Time)
A take off of CF Opens 17.3… (Rx)

Prior to 8:00 minutes, complete…
3 Rounds of:
6 Pull Ups
6 Squat Snatch (45,35)
Then 3 Rounds of…
7 Pull Ups
5 Squat Snatches (75,55)

Prior to 12:00 minutes, complete 3 Rounds of…
8 Pull Ups
4 Squat Snatch (95,65)

Prior to 16:00 minutes, complete 3 Rounds of…
9 Pull Ups
3 Squat Snatch (115,75)

Prior to 20:00 minutes, complete 3 Rounds of…
10 Pull Ups
2 Squat Snatch (135,95)

Prior to 24:00 minutes, complete 3 Rounds of…
11Pull Ups
1 Squat Snatch (155,105)

* NO Power Snatches w/ OH Squats

** Note how much you finished in the notes

Metcon (Time)
A SCALED take off of CF Opens 17.3…

Prior to 8:00 minutes, complete…
3 Rounds of:
6 Pull Ups
6 Squat Snatch (100,70)
Then 3 Rounds of…
7 Pull Ups
5 Squat Snatches (100,70)

Prior to 12:00 minutes, complete 3 Rounds of…
8 Pull Ups
4 Squat Snatch (100,70)

Prior to 16:00 minutes, complete 3 Rounds of…
9 Pull Ups
3 Squat Snatch (100,70)

Prior to 20:00 minutes, complete 3 Rounds of…
10 Pull Ups
2 Squat Snatch (100,70)

Prior to 24:00 minutes, complete 3 Rounds of…
11Pull Ups
1 Squat Snatch (100,70)

* Power Snatches w/ OH Squats ALLOWED

** Note how much you finished in the notes

Extra Credit
100 Burpees (Time)
10 min time cap:
100 Burpees for time…good standards
Chest and hips hit the ground at the same time
Hips, knees and ankles open at top during the jump
Jump to 6″ target as specified
100 AbMat SitUps (Time)
For time
Shoulders and hands must touch the ground at the back of the sit up
Shoulders must be forward of the hips at the top of the sit up
Hands must touch the TOES at the top of the sit up

This is a make up for 12/1
Metcon (AMRAP – Reps)
100 Double Unders

This is a make up for 12/2

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