Thursday 6.28.18

Power CrossFit – CrossFit

Conditioning Drills

Metcon (AMRAP – Reps)

60 Double Unders

rest 1 min

45 Double Unders

rest :45

30 Double Unders

rest :30

15 Double Unders

rest :15

10 Double Unders
Reps must be performed unbroken. Deduct 2 reps from your score every time you trip up or have to stop. Perfect score is 160

Scaled is 2xReps (scoring/deductions work the same) Perfect score is 320

Example: Joe Crabber completed workout and failed 7 times. 7×2 rep deduction = 14 reps. 160-14rep deduction = 146. So, Joe Crabbers score is 146 reps


Metcon (Time)

For Time:

Row 1k

Run 800m

Row 1k

RX+ run with vest (20/15)


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