CrossFit Slake – CrossFit

View Public Whiteboard


Metcon (Time)


Teams of 3

4 Rounds for Time(30:00 Cap)

Buy In: 800m Weighted Run w Slam Ball

immediately into:



Front Squats


Barbell Weights:

Males: 95-115-135-155

Females: 65-75-85-105

*Just make sure that your team is increasing weight every round of rep change.

* Your choosing of weight will be based on the push jerk.

* Choose a heavy Slam Ball to to run because you can switch off as needed and it’s only 1 run..
RUN: Weighted run will be with a slamball. Run together and pass it off as often as you want.

Barbell: Try to push your pace on these since you will be getting twice the rest. Shoot for 5-10 reps when the bar is on the lighter side and then 3-5 reps if you need to when the weight gets heavier.