June 14, 2019

14
Jun

June 14, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

15 Back Squat, Bodyweight

25 Burpees
*Weight can come from a rack

Competitor

Metcon (No Measure)

3 Rounds Unscored:

60 Second Wall Sit (KB Front Rack 2 x 53/35)

150ft D-Ball Bear Hug Walk, Heavy

Rest 90 Seconds

Metcon (No Measure)

4 Sets:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups

Burnout set of Matador Dips

*Pull-ups strung together without coming off the pull-up bar. Dumbbell between feet, drop it after the first 3 reps.

**Scale to just the strict and kipping pull-up verstion OR strict pull-up strength work.

Rest as needed between sets