11/10/18 Saturday Hero WOD

CrossFit First Creek – CrossFit

View Public Whiteboard

BERGERON OPEN TEST (AMRAP – Reps)

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)

50 Double Unders

40 Box Jumps

40 Toes-to-Bars

30 Chest-to-Bar Pull-Ups

30 Burpees

20 Power Cleans (145/100 lb)

20 Jerks (145/100 lb)

10 Power Snatches (145/100 lb)

10 Muscle-Ups

SCALED BERGERON OPEN TEST (AMRAP – Reps)

Scaled Test

AMRAP in 20 minutes

50 Wall Ball Shots (14/10 lb)

100 Single Unders

40 Box Step Ups (24″/20″)

40 Knee Raises

30 Ring Rows

30 Burpees

20 Power Cleans (95/65 lb)

20 Jerks (95/65 lb)

10 Power Snatches (75/55 lb)

10 Pull Ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups