Listado de la etiqueta: Metcom

AMRAP 15′  of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
AMRAP 15′ of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (24/16)

For time:
15 Power Cleans (70/47,5)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

“DT”
Five rounds for time of:
12 Deadlifts (70/47,5)*
9 Hang Power Cleans*
6 Shoulder to Overhead *

For time:
800 m Run
25 Ground to Overhead (61/43)

“CrossFit Games Open Workout 21.3”
For total time:
15 Front Squats (95/65 lbs)
30 Toes-to-Bars
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 minutes

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

B.
“CrossFit Games Open Workout 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 minutes