Mar 7th BYOP

7
Mar

Mar 7th BYOP

CrossFit Black Box – CrossFit

Metcon

BYOP: Metcon (AMRAP – Rounds and Reps)

AMRAP 30min:

Partner 1:

500m Row

Partner 2:

15 Wall Balls, 20/14

10 Ball Slams, 40/30

20 Abmat Sit-ups

*Partners switch every time one completes a 500m row. Pick up where your partner left off on the AMRAP.

Competitor

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Bench Press

Bent-over barbell row

Strict Shoulder Press

Strict Pull-up

*Use 3 separate barbells. Choose weight that the first set of 10 can be done unbroken but challenging. Stick to that weight for all sets after that. The 10 may be the only unbroken set…that’s ok. Rest as needed.