Main - CrossFit View Public Whiteboard: - TopicsExpress

Main - CrossFit View Public Whiteboard: bit.ly/1zKfsyT Metcon Metcon (AMRAP - Rounds) Every minute, on the minute, for 12 minutes: Minute 1 – 1 L-Seated Rope Climb (as high as you can) Minute 2 – 10 Meters of Handstand Walk Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension Minute 4 – 8 Burpee Box Jump-Overs (24″/20″) Metcon Metcon (5 Rounds for time) Five sets of: Power Clean x 8 reps Rest 2 minutes *Set 1 – 135/95 lbs *Set 2 – 155/105 lbs *Set 3 – 185/125 lbs *Set 4 – 205/135 lbs *Set 5 – 225/145 lbs Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost. Metcon Metcon (AMRAP - Rounds) Every 5 minutes, for 25 minutes (5 sets): Row 500 Meters 10 Thrusters (115/75 lbs) 10 Chest-to-Bar Pull-Ups

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