Feb 4, 2019

4
Feb

Feb 4, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

Every 3:00 for as long as possible:

0:00-3:00

2 Rounds

10 OHS, 95/65

10 Pull-ups

3:00-6:00

2 Rounds

12 OHS, 95/65

12 Pull-ups

6:00-9:00

2 Rounds

14 OHS, 95/65

14 Pull-ups

Continue this pattern until you cannot complete the required rounds within a given 3min.

*Those competing in the Open should consider attempting at least the first round with C2B pull-ups.

Competitor

Metcon (No Measure)

4 Rounds NFT

10 Barbell Rollouts (knees)

10 Suitcase Deadlifts, heavy Kettlebell or farmers walk handle. (5 each side)

* idea is to maintain as neutral of a back position as possible even with unilateral loading.

Metcon (Weight)

Every 90 seconds until you miss:

5 Burpees

1 Clean & Jerk

*start at 50% 1RM cnj and increase by 10lbs each round. Should ideally be done before the daily wod.