04/17/2017

Dark Sky CrossFit – CrossFit Skills & Strength Development

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

1 Power Clean (225/155 lbs)

1 Muscle-Up

2 Power Cleans

2 Muscle-Ups

3 Power Cleans

3 Muscle-Ups

and so on….

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

3 Power Snatches (135/95 lbs)

6 Toes to Bar

9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 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 5 minutes, and when the clock hits 30:00, perform the following…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Kettlebell Swings (53/35 lb)

20 Hand-Release Push-Ups

By kevinbest73

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