Nov 28, 2018

28
Nov

Nov 28, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

With a 4:00 clock

400m Run

15 Kettlebell Swings, 70/53

Max Wall Balls in remaining time, 20/14lbs

Rest 4:00

Competitor

Split Jerk (3-3-3-3)

Metcon (AMRAP – Reps)

15min for max calories Assault Bike
Find a solid pace and try to stick to it for the full 15. Make sure not to burn out in the first minute or two, and try not to pace so much that you are able to hammer it at the end.