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Oct 2, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15min:

Continue up the ladder as far as possible…

2 Box Jumps, 24/20″

2 Push-ups

2 Wall Balls, 20/14

4 Box Jumps

4 Push-ups

4 Wall Balls

Etc.

*score is total reps

Competitor/Accessory

Snatch (3×1@85%, 2×1@87-90%)

Warm-up sets:

Power Snatch+OHS+Full Snatch

50%-55%-60%

Full Snatch:

3 @70%

2@75%

1@80%

First Pull-up

Metcon (No Measure)

4×10-12 strict banded pull-ups w/pause at the bottom.

*make difficult. Last couple of reps should be difficult to finish