Nov 20th, 2019

20
Nov

Nov 20th, 2019

CrossFit Black Box – CrossFit

Metcon

Viola 2 (AMRAP – Reps)

AMRAP in 25min:

3,6,9,12,15,18 Reps and so on…

Thrusters, 95/65lb

Pull-ups

Over the Bar Burpees
U.S. Army Staff Sgt Alex Viola, 29, was killed on Nov. 17th, 2013 in Kandahar Province, Afghanistan from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida.

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

5 KB Windmills, each side

5 Kip Swings on High Rings

3-5 Ring MU or MU Transitions

Max HS Walk in 60 Seconds
Perform before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

Every 2min for 16:00

1 Power Clean + 1 Split Jerk

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk

*Drop and reset before each power clean. Keep rest to a minimum. Increase across rounds to a heavy set. Post heaviest successful complex.
Best done before the daily wod