June 23, 2019

23
Apr

June 23, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

For total Reps:

0:00-4:00

400m Run

15 Hang Power Cleans, 115/80

Max Wall Balls in Remaining time, 20/14

4:00-7:00 REST

7:00-11:00

400m Run

12 Hang Power Cleans, 135/95

Max Wall Balls in Remaining time, 20/14

11:00-14:00 REST

14:00-18:00

400m Run

9 Hang Power Cleans, 155/105

Max Wall Balls in Remaining time, 20/14

18:00-21:00 REST

21:00-25:00

400m Run

6 Hang Power Cleans, 185/135

Max Wall Balls in Remaining time, 20/14

*Score is total wall balls for all 4 rounds. If scaling weight, make sure you increase for each round.

Competitor

Metcon (No Measure)

4 Rounds NFT:

10 D-ball Cleans, Over shoulder (100/80)

10 Alternating Weighted Step ups, 2 x 35-45lb Dumbbells

Rest 2:30