02/12/2015

Dark Sky CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

1 Power Clean (185/125 lbs)

1 Muscle-Up (Chest to Bar Pullups Scaled)

2 Power Cleans

2 Muscle-Ups

3 Power Cleans

3 Muscle-Ups

and so on….

Rest exactly 4 minutes, and when the clock hits 8:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

3 Power Snatches (135/95 lbs)

6 Toes to Bar

9 Box Jumps (24″/20″)

Rest exactly 4 minutes, and when the clock hits 16:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

2 Thrusters (135/95 lbs)

2 Burpees Over the Barbell

4 Thrusters

4 Burpees Over the Barbell

6 Thrusters

6 Burpees Over the Barbell

and so on….

Rest exactly 4 minutes, and when the clock hits 24:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 4 minutes of:

15 Kettlebell Swings (24/16 kg)

10 Hand-Release Push-Ups

By kevinbest73

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