11/03/2018

Crossfit North Cloud – CrossFit

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Metcon

Complete the two following MetCons with a 1 MINUTE REST/RESET between the two AMRAPs: “7 & 7”

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Buy-In: 100 DU (each partner)

then, in remaining time…

10 OHS (135/95)

10 Box Jumps (30/24)

10 Bar Muscle-Ups
*Both partners complete the buy-in simultaneously and do not have to wait for both partners to finish the buy-in before beginning the triplet.

Scaled:

7 Minute AMRAP:

Buy-In: 100 SU (each partner)

then, in remaining time…

10 OHS (95/65)

10 Box Jumps (24/20)

10 Pullups

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

Buy-In: 100 DU (each partner)

then, in remaining time…

10 Snatches (135/95)

10 Burpee Box Jumps (24/20)

10 T2B
*Both partners complete the buy-in simultaneously and do not have to wait for both partners to finish the buy-in before beginning the triplet.

7 Minute AMRAP of:

Buy-In: 100 SU (each partner)

then, in remaining time…

10 Snatches (95/65)

10 Burpee Box Jumps (24/20)

10 Hanging Leg Raises