Weightlifting Strength
Back Squats
6 Sets 6 Reps
build up
Metcon
4 Rounds for time (18 min cap)
18 Wall balls
12 Pull ups
6 Burpees
Part A
Back Squat
6 RM
Part B
RX Category
4 Rounds for time (18 min cap)
18 Wall balls
12 Pull ups
6 Burpees
RX Age 17-44 (10/6KG) (10/9FT)
RX Age 14-16 and 45-60 (10/6KG) (9/8FT)
RX Age 8-13 (6/4KG) (9/8FT)
SC Category
5 Rounds for time (18 min cap)
18 Wall balls
12 Jumping pull ups
6 Burpees
SC Age 17-44 (6/4KG) (10/9FT)
SC Age 14-16 and 45-60 (6/4KG) (9/8FT)
SC Age 8-13 (6/4KG) (9/8FT)
SC Age 60+ (6/4KG) (9/8FT)
Score for part A is weight lifted, score for part B is time completed or total reps done under the time cap.
Deadline to post the score is midnight.
Score posting format:
October Challenge
RX or SC
Weight lifted
Time or Reps completed
Weightlifting Strength
Back Squats
6 Sets 6 Reps
build up
Metcon
4 Rounds for time (18 min cap)
18 Wall balls
12 Pull ups
6 Burpees
October challenge Part A 120kg Part B 7:10min RX
Back squat 22kg
Oc Back squats: 120kg Metcon RX : 7:41
October challenge Part A: 60kg Part B: 72 reps scaled
65 Kg 10:28