Friday September 23rd 2016

September 23, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Gymnastics

    Max Double-Unders (AMRAP – Reps)

    Max set of Unbroken Double-Unders
    Spend a few minutes working technique then go for a new max set!

    Metcon

    Metcon (Time)

    3 Rounds for time

    – 200m Pinch grip carry (35/25)

    *One plate per athlete, 3 squat penalty for dropping plate.

    – 15 Box jump overs (24/20)

    – 200m run

    – 15 Slam Ball (40/30)

    – Rest 1 min between rounds

    *Athletes use one plate for the pinch grip carry. If the plate is dropped 3 air squats must be completed before continuing. Athletes may switch hands as needed without penalty.