CROSSFIT BRACKNELL – CrossFit
Metcon (AMRAP – Reps)
EMOM 21:
Min. 1 | 10/15-calorie Echo bike
Min. 2 | :20 L-sit hold
Min. 3 | max reps bar muscle-ups
COMPETE PROGRAMME
1) 231014
2) Chad – Week 6
Metcon (No Measure)
CHAD1000X – WEEK 6
Part 1
1 set for time:
1,600-m ruck/jog
– Use a 30/45-lb ruck.
Rest 5:00-10:00 between Part 1 and Part 2
Part 2
7 sets for total reps:
1:00 weighted walking lunges
1:00 rest
– Use a 30/45-lb ruck.
NOTES
This is week 6 in our preparation for the Hero workout Chad on November 11, 2023.
Learn more, donate to the cause, and register for the event here.
Use weight and height options that represent how you plan to attack the
workout on 11/11/2023.
Beginner: No rucksack
Intermediate: 20/30-lb rucksack
Rx’d: 30/45-lb rucksack