Chic’s Beach CrossFit – CrossFit/FIT
Back Squat
2 x 8 @ 65%
2 x 6 @ 75%
Rest 2-3 minutes between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
4x 6 @ moderate
Intermediate
As Written
Metcon (Time)
*If not doing Back Squats…
For time
21-15-9-15-21
Medball Abmat situps @ 14/10lbs
Calorie Row/Bike/Ski
**15min time cap
Metcon (Time)
*20 Min Time Cap
Teams of two:
4 Rope climbs
42 Squat Clean 135/95
4 Rope Climbs
30 Thrusters
4 Rope Climbs
18 Clusters ( Squat Clean/Thruster)
DB Option: 50/35
DB Hang Squat Clean
DB Thruster
DB Cluster