CrossFit Cape Cod – CrossFit
Metcon (Time)
*This workout will be scored separately- Part A is scored for time and Part B is scored as weight
lifted.
“Local’s Revenge” Part A
In a 20 minute window (for both Part A and B)
30 Bar Facing Burpees
30 Power Cleans (115/75)
20 Bar Facing Burpees
20 Power Cleans (155/105)
10 Bar Facing Burpees
10 Power Cleans (185/125)
*If not completed in 15 minutes, move on to Part B
“Local’s Revenge” Part B
After completing Part A, with remaining time of 20:00 (or at minute 15), find your max:
1 Clean + 2 Hang Cleans
*Part A must be completed within a 15:00 cap. If the athlete is unable to complete the 30-20-10
under the 15:00 cap the athlete will note their completed repetitions and proceed to Part B.
However, if Part A is completed under the cap, the athlete may immediately move on to Part B.
NOTE weight in the comments
