CrossFit Millard – CrossFit
Metcon
Metcon (No Measure)
RX Division Standards
Event 1 – At 00:00 on the running clock
12-minute AMRAP
11-9-7-5
Bar-facing burpees
Squat snatches (115/155/205/225lbs, 75/105/135/145lbs)
If you finish the enOre ladder of 64-repeOOons, spend the remaining Ome building to a
1RM squat snatch as your Oe breaker (i.e – 64 + 265lbs); Otherwise, your score is the
total repeOOons completed in 12-minutes
Event 2 – At 15:00 on the running clock
12-minute AMRAP
2 rounds of ‘Nate’
5 Squat clean thrusters 155/105lbs
‘Nate’ is a Hero workout, and one round is:
2 ring muscle-ups
4 handstand push-ups (36×24 box allowance)
8 keQlebell swings 70/55lbs (elbows locked overhead, arms in-line with ear)
Event 3 – At 30:00 on the running clock
For Ome
111 Calorie Row
Start on the rower, then every minute on the minute thereaNer you must perform ONE
of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”
Athletes may sOck to one penalty movement throughout the event, or they may
alternate the two in any combinaOon. Either way, it is recommended to have both a
pull-up rig and appropriate height box near your rower before starOng the event. You
have to be able to do both. TTB is faster, but BJO is the life-raN that bails people out if/
when they can’t sustain pace on TTB.
This event has a 12-minute Ome cap. If you do not finish under the Ome cap your score
is total remaining repeOOons added to 12-minutes (i.e. – 12:11 if you finished 100
calories).
Scaled and Masters 50+ OPEX Winter Classic 2016 (No Measure)
Scaled & Masters 50+ Division Standards
Event 1 – At 00:00 on the running clock
12-minute AMRAP
11-9-7-5
Bar-facing burpees
Power snatches (95/115/135/155lbs, 65/75/85/95lbs)
If you finish the enOre ladder of 64-repeOOons, spend the remaining Ome building to a
1RM power snatch as your Oe breaker (i.e – 64 + 175lbs); Otherwise, your score is the
total repeOOons completed in 12-minutes
Event 2 – At 15:00 on the running clock
12-minute AMRAP
2 rounds of ‘Cindy’
5 Power clean and jerks 95/65lbs
‘Cindy’ is a benchmark workout, and one round is:
5 pull-ups
10 push-ups
15 air squats
Event 3 – At 30:00 on the running clock
For Ome
111 Calorie Row
Start on the rower, then every minute on the minute thereaNer you must perform ONE
of the following penalty movements: 5 toes to bar OR 5 box jump overs 24/20”
Athletes may sOck to one penalty movement throughout the event, or they may
alternate the two in any combinaOon. Either way, it is recommended to have both a
pull-up rig and appropriate height box near your rower before starOng the event. You
have to be able to do both. TTB is faster, but BJO is the life-raN that bails people out if/
when they can’t sustain pace on TTB.
This event has a 12-minute Ome cap. If you do not finish under the Ome cap your score
is total remaining repeOOons added to 12-minutes (i.e. – 12:11 if you finished 100
calories).
