CrossFit Black Box – CrossFit
Metcon (AMRAP – Reps)
Every 3:00 for as long as possible:
10 OHS, 95/65
12 OHS, 95/65
14 OHS, 95/65
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.
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.
Every 90 seconds until you miss:
1 Clean & Jerk
*start at 50% 1RM cnj and increase by 10lbs each round. Should ideally be done before the daily wod.