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Nov 6, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

3-6-9-12-15-18-21

Thrusters, 95/65

Bar-Facing Burpees

Competitor/Accessory

Metcon (AMRAP – Reps)

AMRAP :20 Clusters, 155/105

Rest :40

AMRAP :40 Clusters, 185/135

Rest 1:20

AMRAP 1:00 Clusters, 205/1:45

Rest 1:20

AMRAP :40 Clusters, 185/135

Rest :40

AMRAP :20 Clusters, 155/105

*Score is total reps for all 5 amraps. Scale weight as necessary, but ensure you change weights between sets.

We are looking for actual squat clean “thrusters” not Jerks. There should be no redid. ****if looking to “RX” this workout you must be able to perform at least one rep correctly at each weight.