Sept 28, 2019

28
Sep

Sept 28, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

AMRAP in 20min:

20 Synchro-Sit-ups

30 Deadlifts (total) 245/175

40 Pull-ups (Partner hanging on pull-up bar)

50 Box Jumps, 24/20″

Competitor

Metcon (AMRAP – Reps)

4 Rounds:

With a 2:00 Clock

20/15 Calorie Assault Bike

Max Wall Balls in Remaining time, 30/20lb

Rest 4:00
Max Effort each round. Keep walking and moving legs between rounds

Bench Press (5-5-5-5)

**Superset w/8-10 Bent Over Barbell Rows