Open Test

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

1: Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

Conditioning

2: Metcon (AMRAP – Rounds and Reps)

FITNESS

Open Test

AMRAP 20

50 WB (14/10)

100 Singles

40 Box Step ups (24/20)

40 T2R, K2E, Knee Raises

30 Pull Ups, Jumping , Ring Rows, Low bar

30 Burpees

20 Cleans (95/65) (75/55)

20 Jerks (95/65)(75/55)

10 Snatches (95/65)(75/55)

10 Ring Dips or Box Dips




Leave a Reply

Your email address will not be published. Required fields are marked *