Sept 24th, 2019

24
Sep

Sept 24th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

In Teams of 2:

AMRAP 2min:

6 Burpees

AMRAP 4min:

6 Box Jump On-and-Overs, 24/20″

AMRAP 6min:

6 Devils Presses, 50/35s

AMRAP 8min:

20/15 Calorie Row

*No rest between AMRAPs. Each one done “you go, I go style.” Score is total reps. (20/15Cal row = 20/15 reps

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

250m Row Sprint

15 Weighted GHD Sit-ups

10 Single Leg KB RDL’s each leg

20 Walking Lunge Steps w/dumbbells
**To be done prior to your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

4 Supersets:

6-8 Seated Strict Press (forehead height)

*30-45 second handstand hold on wall

Rest 2-3:00

Metcon (No Measure)

20:00 Assault Bike

:30 Sprint/:90 Recovery Pace for 10 Rounds