Tuesday 11/7/17

30 Oct

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 10 Minutes working up to a challenging Squat Snatch or Power Snatch + Overhead Squat

Not Afraid (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Kettlebell Swings 70/55

10 Box Jumps 24/20

10 Ring Dips
With these movements, this workout will feel longer than what it really is. Don’t rush out of the gate, or you’ll have a good 10 minutes of hell after the 5 minute mark. You may be better off splitting up the repetitions, and then having quick transition time rather than trying to go unbroken in each movement.

Metcon (Time)


Max effort plank hold x 2

rest 1 minute between
Log total time of plank holds without the 1 minute rest.