Nov 7, 2018

7
Nov

Nov 7, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap in 12min:

7 Box Jumps, 30/24″

14 Kettlebell Swings, 70/53

Metcon (No Measure)

3 Supersets NFT

10 Alternating Box Step ups

15 GHD Sit-ups

*step ups with a dumbbell in each hand

Rest 2:00

Competitor

Metcon (No Measure)

4-4-4-4

Snatch Grip Push-Press (behind the neck)

then…

3 Rounds NFT

20 False Grip Ring Rows

10 Strict Ring Dips

10 kip Swings on high rings

10 MU Transitions on Low rings OR 5 Strict MU on high rings