Mar 6, 2019

6
Mar

Mar 6, 2019

CrossFit Black Box – CrossFit

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Competitor

Metcon (No Measure)

Rowing Intervals:

5 x 500m Row

Hold 5 sec faster than your best 2k row pace

Rest 2:00 after each interval

Metcon (No Measure)

3 x Max rep Muscle ups unbroken

Rest 5:00 between sets.

*Scale to low ring transition, bar muscle ups, c2b pull-ups. If you can do muscle ups, but only one or 2 at a time, do a set of 2 or three, then max out consecutive transitions immediately afterward.