Sept 4th, 2019

4
Sep

Sept 4th, 2019

CrossFit Black Box – CrossFit

Metcon

Perf: CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

FIT: Metcon (AMRAP – Rounds and Reps)

10-Minute AMRAP of:

60 Bar-Facing Burpees

30 Front Squats, 120/90

10 Strict Pull-ups

ALL: Metcon (No Measure)

3 Rounds:

1Min: Russian Twists, 20/14

1Min: Flutter Kicks

1Min: Crunches

1Min: Rest

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

250m Row Sprint (No More than 30 SPM. Work on hard but efficient drive)

6-8 Strict C2B Pull-ups

8-10 Strict Deep Ring Dips

5 Single Arm DB Overhead Squats, each arm
Do before your class or before your workout for the day when possible. Otherwise use as a finisher.

Metcon (Time)

For Time:

15 Push Jerks, 135/95

30 HSPU

Rest 2:00

10 Push Jerks, 155/105

20 HSPU

Rest 1:30

5 Push Jerks, 185/135

10 HSPU