Chic’s Beach CrossFit – CrossFit/FIT
Gymnastics
A1: Metcon (AMRAP – Reps)
Part A (5 min)
Max strict HSPU
A2: Metcon (Checkmark)
Part B: Progression 1 (10 min)
4 x X%
Rest as little as possible between unbroken efforts.
Max rep > 30 = 30%
Max rep 20-30 = 40%
Max rep 10-15 = 50%
Max rep < 10 = 10 reps box supported
TC: 15 min
Score: Reps
Scaling Options
Beginner
Z Press @ a 8-10 rep weight
Intermediate
Feet on Box Pike HSPU
Perform
As Written
Metcon (Time)
3 Rounds:
800m Run (together)
50 Power BB Snatches 95/65 or double DB hang power snatches 30/20 ( split )
*20 min time cap