July 20, 2019

20
Jul

July 20, 2019

CrossFit Black Box – CrossFit

Metcon

BYOP: Metcon (Time)

In Teams of 2:

50-40-30-20-10

Wall Balls, 20/14

Box Jumps, 24/20″

Kettlebell Swings, 53/35

*200m Run Together after each round

**Scale as necessary

Competitor

Metcon (AMRAP – Reps)

7:00 Ladder

1 Devils Press, 50/35s

1 DB Hang Squat Clean

1 DB Step Up, 20″

2 Devils Presses

2 DB Hang Squat Cleans

2 DB Step Ups

Continue up the ladder as far as possible in 7:00

(Step-ups are total, not each leg)

Metcon (No Measure)

10:00 Assault Bike

:30 Max Effort/:90 Easy Effort

*Max effort is MAXIMUM, easy is recovery. Don’t stop moving.