Sept 21st 2019

21
Sep

Sept 21st 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

In Teams of 3

AMRAP 20min:

200m Run

5 Cycles of 1 Power Clean + 1 Hang Power Clean, 135/95

10 T2B

*Perform AMRAP in waterfall style for 20min.

FIT: Metcon (AMRAP – Rounds and Reps)

In Teams of 3

AMRAP 20min:

200m Run

15 Kettlebell Swings, 53/35

10 T2B

*Perform AMRAP in waterfall style for 20min.

Competitor

Metcon (Time)

Total Time

4 Rounds:

10 KB Snatches, 5 each arm 53/35

10 Alternating Weighted Pistols, 53/35

3 Rounds:

50 Double Unders

5 Deficit HSPU, 8/4″

2 Rounds:

6 MU

12 Thrusters, 155/105

1,000m Run

100m Bear Crawl (328ft)
Scale weights/deficits as necessary to make challenging.

Metcon (No Measure)

4 Sets:

10 Barbell Hip Thrusts

5 Bench Presses

1 Ascent PegBoard

(Scale to max static hold w/elbows at 90°)