Aug 23, 2019

23
Aug

Aug 23, 2019

CrossFit Black Box – CrossFit

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Metcon (No Measure)

2 Rounds:

1min Max Sit-ups

1min Max Russian Twists, 20/14lb

1min Max Hanging Knee Raises

1min Rest

Competitor

Metcon (Weight)

**To do before the Daily WOD when possible**

Every 90 Seconds for as long as possible:

1 Clean and Jerk (begin at 50% of 1RM and increase 10lbs each round until failure)

Then…3 more CNJs at your last successful weight

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @ 90% effort

Then 3 Rounds NFT:

5 Ring MU’s

30 Double Unders

10 Narrow Grip OHS
*Do before your class or before your workout for the day when possible. Otherwise use as a finisher.