July 6, 2019

6
Jul

July 6, 2019

CrossFit Black Box – CrossFit

Metcon

BYOP: Metcon (AMRAP – Rounds and Reps)

In teams of 2:

AMRAP IN 20:00

10 Box Jumps, 24/20″

15 ABMAT sit-ups

20 Double Unders

*Partners alternate between the triplet above and a 400m Run

Competitor

Metcon (Weight)

E2M for 20:00

2 Squat Cleans + 1 Split Jerk

(Drop and reset between Cleans)

Start at 50% of 1RM CNJ and increase as technique allows.

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP IN 15:00

30 Calorie Assault Bike

30 Alternating Clusters, 135/95

Break up calories evenly