01/02/2020
Metcon
"Welcome Back, CrossFit"
3-part workout
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
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")
Share the Load w/ Partner
4 Rounds
10 Rope Climbs
10 Synchro Burpee Box Jump Overs (20")