CrossFit Black Box – CrossFit
The CrossFit Total (Total Weight)
**3 Attempts at each lift. Weight can only be increased. Once a weight is attempted, you may not decrease the weight if missed.
Metcon (AMRAP – Reps)
Death by Pull-ups and HSPU
-One Pull-up + One HSPU in the first minute
-2 Pull-ups + 2 HSPU in the second minute
-Continue as far as possible.
*Once you cannot finish both movements in the required min, continue with just the pull-ups as far as possible. Score is total reps
Metcon (No Measure)
10 Bent Over Barbell Rows (heavy)
Max effort dead hang on the pull-up bar
2017 09 24