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10192016

18
Oct

10192016

Crossfit Garage – CrossFit

Metcon

19 min amrap DU SU T2B power snatch Box Jump BJ rope climb (AMRAP – Rounds and Reps)

19 Minutes AMRAP:

RX

Buy in 3 Rope Climbs OR 9 rope pull ups (Stagger start if needed. Your time starts when you start the buy in)

Then

100 x DU or 200 SU

20 x T2B

20 x Power Snatch at 55%

30 x Box Jump 24/20in (steps are fine)

RX+

Repeat:

100 x DU

20 x T2B

20 x Power Snatch at 65%

30 x Box Jump 30/24in

RX+ Cash out: 5 Rope Climbs

When the time ends Rx+’ers do 5 rope climbs. Write in the notes the full clock time when you complete 5 climbs
If you cannot do rope climbs for the Rx: 9 man makers for the 3 rope climbs instead of rope pulls

Accessory Work

6 pack

3 rds:

10 Hollow Rocks

10 v-ups

10 tuck ups

10 sec hollow hold

1 min rest between rounds
not for time

Reference

Power Snatch

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