Mar 28, 2019

28
Mar

Mar 28, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a continuously running clock:

0:00-3:00

AMRAP 3min:

30 Cal row

15 Lateral Burpees Over rower

30 Box Jumps, 24/20

15 Thrusters, 115/75

30 KBS, 53/35

15 Ring Dips

30 Pull-ups

15 Calorie Assault Bike

Rest 3:00

Metcon (AMRAP – Reps)

6:00-12:00

AMRAP 6min:

30 Cal row

15 Lateral Burpees Over rower

30 Box Jumps, 24/20

15 Thrusters, 115/75

30 KBS, 53/35

15 Ring Dips

30 Pull-ups

15 Calorie Assault Bike

Rest 6:00

Metcon (Time)

18:00-?

For time:

30 Cal row

15 Lateral Burpees Over rower

30 Box Jumps, 24/20

15 Thrusters, 115/75

30 KBS, 53/35

15 Ring Dips

30 Pull-ups

15 Calorie Assault Bike