Nov 3, 2018

3
Nov

Nov 3, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Partner “Bert”

In Teams of 2:

50 Burpees

400m Run (2x200m)

100 Push-ups

400m Run

150 Walking Lunges

400m Run

200 Squats

400m Run

150 Walking Lunges

400m Run

100 Push-ups

400m Run

50 Burpees

*Break up reps as you see fit. Runs will be broken into a 200m relay

Competitor

Metcon (AMRAP – Reps)

AMRAP10min:

100 Single Unders

25 GHD Sit-ups

100 Double Unders

25 GHD Sit-ups

Max Rep Triple Unders in remaining time

*Scale as necessary and consider finishing with max double unders in the last part of the workout

Bench Press (5-4-3-3-3 work to heavy triple)