2020-09-21 Fitness Option Metcon:AMRAP



Fitness Option Metcon:
AMRAP in 16mins of:
16 DB Snatch 22.5kg/15kg
16 V-Up
16 Goblet Squat 16kg/12kg
16 Burpee


Fitness Option Strength:
Clean + Jerk
3-3-3-3-3
*Can be power or squat. Can be Push Jerk or Push Press


Clean Deadlift
5-5-5
@ 110% of today’s Heavy 1


Every 90 Seconds For 8 rounds:
3 Clean + 2 Jerk
@ 75% of Heaviest Successful Clean and Jerk


With 15mins on the Clock Find:
1RM Clean and Jerk
*Must be a Squat Clean and Split Jerk



For Time and Quality:
200 m KB OH walk 24kg/16kg
200 m KB Front rack walk
200 m KB Farmer carry

Google CrossFit News

  • Best way to improve pushups (100 for time)

    Read more...
  • HIgh Bar Squat Form Check

    HIgh Bar Squat Form Check

    Read more...
  • My slowest strict MU. I still can't do double unders though...

    My slowest strict MU. I still can't do double unders though...

    Read more...
  • I’ve lurked long enough...

    I’ve lurked long enough...

    Read more...
  • Rich Froning hit by CrossFit Mayhem Freedom turnover - South China Morning Post

    Read more...
  • One Year Later: Checking In With Three CrossFit Athletes Who Lost 100-Plus Pounds - Morning Chalk Up

    Read more...
  • Who is CrossFit champion and ‘Fittest Man on Earth’ Mat Fraser? - South China Morning Post

    Read more...
  • CrossFit Media Hire Signals Shift In Content Approach - Morning Chalk Up

    Read more...
  • CrossFit Newbies Offer Perspective on Joining a Gym During the Pandemic - Morning Chalk Up

    Read more...
  • Join us on the r/crossfit Discord Server!

    Join us on the r/crossfit Discord Server!

    Read more...