Today was a good day to be good at rock, paper, scissors. Why? Because the metcon was vicious and if you did it first the strength work was… uhm… difficult. (Although to give credit where credit is due, one person did PR by 10 pounds AFTER doing the metcon, which was impressive given that most folks were well under their PR if they did the metcon first.)
How does one become good at rock paper scissors? Strategize. Remember, you’re a CrossFitter now – you’re supposed to be good at everything.
What Goes Up, Must Come Down
Part 1: Skill/Strength
Take 15 minutes to find a 1RM Clean and jerk
Part 2: Metcon
With 15 minutes on the clock do 3 KB swings (32/24kg) and 3 burpees. Then do 6 of each of the movements, then 9, then 12. Keep going. At some point, when you feel it would be wise, turn around and go back down the ladder. You must finish descending before time runs out or your score is zero. If you made up it to the set of 12, then do the 9′s, 6′s and 3′s to be done. Do not repeat the top set.
Check the whiteboard for scores.