Apr 22, 2019

22
Apr

Apr 22, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

7 cycles through Bear Complex, 95/65

15 Burpees

*Every time you put the bar down during Bear Complex = 200m Run penalty.

Competitor

Metcon (No Measure)

Ever 90 seconds for 15min:

1 snatch lift-off to knee + 1 pause snatch (pause at knees)

(No heavier than 75%)

Rest 3-5min

Snatch Pulls 3-3-3-3

100% of 1RM Snatch

Metcon (No Measure)

3 Rounds:

1min Abmat Sit-ups

1min Russian Twists, 20/14

1min Hanging Knee Raises

1min Rest