Nov 6, 2018

6
Nov

Nov 6, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

3 Rounds for time:

400m Run

12 Db Push Jerks each arm, 50/35

12 Burpees

Competitor

Metcon (No Measure)

EMOM for 14min:

1-7: Lift off to knee + Clean (60-70% of 1RM)

8-14: 2 Squat Cleans (increasing from 60-70% until form suffers)

Metcon (AMRAP – Reps)

30 seconds max cal assault bike

5:00 Rest

Repeat for 4 rounds. Score total cals