8.10.17

Capstone CrossFit – CrossFit

Competitor’s Metcon

COMP: Metcon (AMRAP – Reps)

AMREP 15

5 Box Jump

5 Toes to Bar

10 Double Unders

10 Box Jump

10 Toes to Bar

20 Double Unders

15 Box Jump

15 Toes to Bar

30 Double Unders

etc…
-Continue to increase box jumps and T2B by 5 reps and DUs by 10 reps each round until time is up.

-Score is the total REPS completed.

Performance Metcon

PERF: Metcon (AMRAP – Reps)

AMREP 15

5 Box Jump

5 Knee Raises

20 Single Unders

10 Box Jump

10 Knee Raises

40 Single Unders

15 Box Jump

15 Knee Raises

60 Single Unders

etc…
-Continue to increase box jumps and T2B by 5 reps and DUs by 20 reps each round until time is up.

-Score is the total REPS completed.

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