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Aug 10, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30min:

800m Run

40 Abmat Sit-ups

20 Turkish Get-ups, 53/35 (10 each arm)
*For partial rounds: 800m = 8reps (1 per 100m completed)

Cool Down

-200m walk immediately following finish

-Cobra pose

-Pigeon pose

Competitor/Accessory

Split Jerk (1-1-1-1-1-1-1)

7 sets of 1 at 85% of your 1RM Split Jerk