Dec 10, 2018

10
Dec

Dec 10, 2018

CrossFit Black Box – CrossFit

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Competitor

Metcon (No Measure)

Every 5min for 4 rounds:

15/12 Cal Assault Bike

10 Push Jerks, 135/95

15 Lateral Burpees Over Bar

*Each round done AFAP, rest in remaining time

Bar should be unbroken. If not, done in no more than 2 quick sets.

Metcon (No Measure)

Tabata Battle Rope

*Alternate arms up and down and side to side as desired.

8 rounds of 20 seconds on/10 seconds off high intensity