Oct 28th, 2019

28
Oct

Oct 28th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

6 Rounds for time:

5 Front Squats, 185/135

8 Bar-Facing Burpees

40 Double Unders

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds NFT

250m Row Sprint (10 sec slower pace than max effort 500m)

5 Kip Swings on High Rings

3-5 Ring or Bar Muscle-ups (scale to transitions)

16 Alternating Pistol Squats
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (AMRAP – Reps)

With a 10min Clock:

30 Snatches 75/45

30 Snatches, 135/95

30 Snatches, 165/115

Max effort in remaining time of Snatches at 205/145
Scale weights so that you increase after each set of 30 lifts