CrossFit Lockhart – CrossFit

Gymnastics

Metcon (No Measure)

Option A:

OTM x 10 minutes

ODD: 30 sec handstand hold

EVEN: 30 sec of Hollow rocks

Option B:

OTM x 10 minutes

ODD: 30 sec plank hold

EVEN: 30 sec of Hollow rocks or leg raises
The handstand hold can be on the wall facing the clock, on the wall facing the wall or assisted on a box.

Metcon

Metcon (Time)

30 HPC 115/75

60 Box Jumps or step-ups

90 DUBZ/ 180 singles

20 HPC 115/75

40 Box Jumps or step-ups

60 DUBZ/ 120 singles

10 HPC 115/74

20 Box Jumps or step-ups

30 DUBZ/ 60 singles
18min Cap

HPC weight options:

95/65

75/55

65/45