Sept 27th, 2019

27
Sep

Sept 27th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Running Clock:

0:00-5:00

AMRAP 5min:

6 Push Presses, 135/95

9 T2B

6 Bar-Facing Burpees

Immediately into next section…

Metcon (Weight)

5:00-12:00

7min to Establish a 3RM OHS

*Bar must come from the floor

Immediately into next section…
Scale to front squats as necessary

Metcon (Time)

12:00-??

For time:

30/25 Calorie Row

30 Alternating DB Snatches, 50/35

30 GHD Sit-ups

30 Alternating DB Snatches, 50/35

30/25 Calorie Row

Competitor

Clean and Jerk (3-2-2-1-1 (75%-80%-85%-90%-93%))

**Do before anything else today, or decrease the loads by 5% each set)

Snatch Pull (3-3-3 (97%-100%-103%))

**Superset w/3 High Box Jumps