Jan 8, 2018

8
Jan

Jan 8, 2018

CrossFit Black Box – CrossFit

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Weightlifting

Shoulder Press (3-3-3-3)

Competitor

Metcon (No Measure)

Every 90 sec for 12min:

High Hang snatch pull + hang snatch pull + snatch
Choose weight. Build or same across but focus is quality