01/02/2020

Metcon
"Welcome Back, CrossFit"
3-part workout

A: Power Clean and Jerk
10 minutes to build to a heavy single

B: 15 min AMRAP
Buy-In: 70/60 Cal Assault Bike

then
4 Rounds
20 Pull Ups
20 Handstand Push Ups
20 ABMat Sit Ups

then
Row Max Calories
with any time remaining

C: For Time
Share the Load w/ Partner
4 Rounds
10 Rope Climbs
10 Synchro Burpee Box Jump Overs (20")

workouts run straight through on a continuous clock
Power Clean + Push Jerk (Build a single AHAP, 10 min Cap)
Metcon (AMRAP – Reps)
15 min AMRAP
Buy-In: 70/60 Cal Assault Bike

then
4 Rounds
20 Pull Ups
20 Handstand Push Ups
20 ABMat Sit Ups

then
Row Max Calories
with any time remaining
Metcon (Time)
For Time
Share the Load w/ Partner
4 Rounds
10 Rope Climbs
10 Synchro Burpee Box Jump Overs (20")