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Aug 4, 2017

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CrossFit Black Box – CrossFit


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min:

Buy-in: Establish 90 sec L-sit Hold

Then begin the following ladder…

1 Hang Power Clean, 115/85

1 Push Press, 115/85

1 Thruster, 115/85

1 C2B Pull-up (No Butterfly)

2 Hang Power Cleans

2 Push Presses

2 Thrusters

2 C2B Pull-ups (No Butterfly)

Etc. Score is total reps
**L-sit is hands on two 45lb plates each, heels may not touch the ground. Knees allowed to be only slightly bent. Scale to knees at 90 degrees

Cool Down

-Banded overhead distraction

-Banded across the body

-Lax ball rollout on chest


Metcon (Time)


3 Rounds for Time

500m Row

20 Double KB Deadlifts 70/53

400m Run

3 min Rest between rounds

*score is total time including rest*