11.29.19

Capstone CrossFit – CrossFit

comp: Metcon (AMRAP – Reps)

Metcon

0-7 Minutes

21-15-9

Burpee to 6″ Target

15-12-9

Power Cleans (155/105)

7-14 Minutes

15-12-9

Bar Facing Burpees

12-9-6

Thrusters (155/105)

14-21 Minutes

12-9-6

Burpee Box Jump Over

9-6-3

Power Snatch (155/105)
Athlete can rest until the next 7 minutes starts if all reps are completed in previous 7 minutes. If reps are not completed in time, move on to next 7 minutes. **Score is total number of reps completed in 21 minutes.

perf: Metcon (AMRAP – Reps)

Metcon

0-7 Minutes

21-15-9

Burpee to 6″ Target

15-12-9

Power Cleans (115/85)

7-14 Minutes

15-12-9

Bar Facing Burpees

12-9-6

Thrusters (115/85)

14-21 Minutes

12-9-6

Burpee Box Jump Over

9-6-3

Power Snatch (115/85)
Athlete can rest until the next 7 minutes starts if all reps are completed in previous 7 minutes. If reps are not completed in time, move on to next 7 minutes. **Score is total number of reps completed in 21 minutes.

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