Why CrossFit Asheville?

  • CrossFit Group Classes
  • Forever Fit
  • Olympic Lifting Techniques
  • Strength Balance Emphasis

CrossFit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

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12/16/2017

12/16/2017

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

Teams of 2

AMRAP 30:

60/40 Calorie Row, 60 Bar-Facing

Burpees, 60 Power Snatches (75/55)

50/35 Calorie Row, 50 Bar-Facing

Burpees, 50 Power Snatches (95/65)

40/30 Calorie Row, 40 Bar-Facing

Burpees, 40 Power Snatches (115/85)

30/20 Calorie Row, 30 Bar-Facing

Burpees, Max Power Snatches (135/95)

*30% – 40% – 50% – 60%

12/15/2017

12/15/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Suitcase Deadlift (3 x 8 each side )

A2: Weighted Dip (4 x 5 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30 Stone to shoulder

(athlete picks weight)

30 Box Jumps (24/20)

30/20 Calorie Row

30 Toes to Bar

12/14/2017

12/14/2017

CrossFit Asheville – CrossFit

Strength/Skill Development

Push Press (10 – 8 – 6 – 4 )

Metcon

Metcon (Time)

Against a 60-second clock:

12/10 Calorie Row

Max Rep Burpees in remaining time

Rest 60 seconds

Repeat until you complete 100

Burpees. If rowing the prescribed

calories takes you longer than 30

seconds adjust the calories

accordingly.

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CrossFit Asheville