Jan 21, 2019

21
Jan

Jan 21, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a 20min Clock:

Part 1

AMRAP 12min:

4 Power Snatches, 95/65

4 OHS, 95/65

4 T2B

*increase reps by 4 each round

4-8-12-16-etc. score is total reps completed in 12:00

At 12:00 begin part 2

Metcon (Weight)

Part 2

From 12:00-20:00

8 minutes to find a 1 RM Clean and Jerk

*Score is heaviest successful cnj. Must have the bar preloaded at the weight for the metcon in part 1 at the end of 12:00.

Competitor

Metcon (AMRAP – Reps)

AMRAP 3min

400m Run

Max Wall Balls in remaining time, 20/14lbs

Rest 5:00

Repeat for a total of 4 rounds