BLK LBL Fitness Club – CrossFit®
Metcon
Metcon (Weight)
20min. EMOM:
Min. 1) 3 Push Jerks (from the floor )
Min. 2) ** Pull of Choice
Pull Options:
1.) 3-5 Muscle Ups
2.) 30sec. of Pull-Ups
3.) 2 Rope Climbs or 1 Legless Rope Climb
On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks.
Metcon
Metcon (AMRAP – Reps)
3 Rounds Straight through… (9min. Total)
45sec. of Max Burpee Box Jumps (24/20″)
15sec. Transition
45sec. of Max American KB Swings (53/35lb.)
15sec. Transition
45sec. of Max Double Unders
15sec. Transition
RX+ is 70/53lb. KB Swings