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6-5-2017

5
Jun

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

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