Oct 9th, 2019

9
Oct

Oct 9th, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

21-15-9

OHS, 115/75

Power Snatch, 115/75

*50 Double Unders after each round

FIT: Metcon (Time)

21-15-9

Front Squats, 115/75

Kettlebell Swings, 53/35

*50 Double Unders after each round

Competitor

Metcon (Calories)

4 Rounds for Max Calories:

With a 2:30 Clock

200m Run

12 DB Deadlifts, 50/35s

9 DB Hang Power Cleans, 50/35s

6 DB Jerks, 50/35s

Max Calories Assault Bike in remaining time

Rest 5:00
Push for maximum output each round with best effort to recover between. Score is total calories for all 4 rounds

Metcon (No Measure)

Finisher:

Barbell Hip Thrusts

6-6-6-6

*Superset w/slow grind but steady sled push 100ft