Crossfit.com wotkout 12-7-24
For time:
150 burpees
150 wall-ball shots 20/14
Partition the reps as needed to complete the work as quickly as possible.
Program Notes:
Today we’ve got a workout straight from CrossFit HQ. Coach Mike pointed this one out and its a good test to throw on a Friday.
Metcon intention:
Burpee capacity. Wall ball Capacity. This is a tester style workout meaning this is where you can see where you are at with Wall Balls and
burpees. You will also be challenged to strategize this one wisely. Some options could be 10 rounds of 15 each, larger descending sets of each, get the burpees done but
sprinkle in some wall balls when you break. The choice is yours, choose your own adventure. Only one rule: ye’ who rests least, wins. So keep moving.
Scaling the Metcon:
“Rx+: 30/20# Wall Ball, Burpees to 6″” target”
Intermediate: Same as RX
Scaled: 14/10 , reduce reps to 100 each
Beginner: 10/8 or if a sound air squat is not yet attained use air squats, reduce reps to 75-100