1a) Catch up any of the benchmark workouts that you missed last week with the following priority:
Fight Gone Bad
If you have done all of these then complete:
1b) Met Con Benchmark:
Complete as many reps as possible in 7 minutes of: Burpees
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an
object with both hands that is 6 inches above their max reach. Score is total reps completed.
Score = Time
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing,
feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be
shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping
back to the ground. The use of a springy floor is not allowed.
2) Met Con Benchmark:
Karen – 150 wallballs (9,1kg/6,3kg) to 15 ft target (both men & women) for time
TC = 12 min
Score = Time
C-WOD – Please see the class whiteboard. Anyone interested in following this programming
who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org for
details & fees.
Featured Image – Brook Ence (14th place) and here winning the clean and jerk (109,8 kg) at
the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)