BLK LBL Fitness Club – CrossFit®

Today’s Programming

Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the harder it does get to complete. I think a lot of you will finish, but it’s going to be harder than you think. For sake of remembering the workout it goes like this:

– The time caps double each time (2, 4, and 8min. Time Caps)

– The Snatches and Toes-To-Bar go up by 10 each round

– The Wall Balls goes up by 15 each round

Metcon (AMRAP – Rounds)

(0-2min.)

200m Run

10 Barbell Power Snatches (75/55lbs.)

(2-4min.)

200m Run

10 Toes-To-Bar

(4-6min.)

200m Run

15 Wall Balls (20/14lbs.)

(6-10min.)

400m Run

20 Barbell Power Snatches (75/55lbs.)

(10-14min.)

400m Run

20 Toes-To-Bar

(14-18min.)

400m Run

30 Wall Balls (20/14lbs.)

(18-26min.)

800m Run

30 Barbell Power Snatches (75/55lbs.)

(26-34min.)

800m Run

30 Toes-To-Bar

(34-42min.)

800m Run

45 Wall Balls (20/14lbs.)
Score is rounds finished in the time cap. The max score is 9.