Tuesday 11/7/17

October 30, 2017 joey0421


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)

Cash-Out

Max effort plank hold x 2

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