Dec 7, 2018

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (5-4-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

7 cycles through the Bear Complex

15 Strict Pull-Ups

*putting the bar down for more than just a touch and go before 7 cycles is done gets a 200m run penalty.

Bear Complex is 1 power clean + 1 front squat + 1 Push Press + 1 back Squat + 1 Push Press from the back.

Competitor

Snatch (EMOM for 12min)

Start at 50% and increase weight each minute.