BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (AMRAP – Reps)

Cardio MASH

0-8min…

3 Rounds:

250m Row

200m Run

8-16min…

3 Rounds:

20 Hang Power Snatches 75/55lbs.

40 Air Squats

16-24min…

3 Rounds:

250m Row

200m Run

24-32min…

3 Rounds:

25 Hang Power Cleans 95/65lbs.

25 Box Jumps 24/20″

32-37min:

Max Russian KB Swings 70/53lbs.

Really diggin the flow on this one! The only rest you get is for finishing a section early, so make sure you’re moving on each one 🙂

RX+ is muscle ups. Completely different stimulus, but thought it could be fun for some of you 🙂

You must finish each section to get RX. And if you finish each section within the time caps, then you put your max reps in at the end. For either swings or muscle ups. Just that is your score.
Score is the number of KBS at the end (or Muscle Ups for RX+)