Jan 26, 2019

26
Jan

Jan 26, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner “Jenkins”

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

*Split reps among partners, run together
*run counts as 40 reps (5 per 50m)

Competitor

Metcon (Time)

9-6-3

Clusters, 165/115

Bar Muscle-ups

Deadlift (5-4-3-3-3)

*first set at 70%, increase from there as solid technique allows