Crossfit Mount Kisco – CrossFit

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Metcon (AMRAP – Reps)

Skill: T2B

1) 1 set max unbroken to 20

Rest 2:00 then:

2) OTMx7 minutes

5-10 Reps (roughly half of unbroken)

• 0:30 cap on each rd.

• Keep these sets kipping

• When you fatigue, go to quick smaller sets or quick singles

• Remember your 50 for time. Use that to gauge your sets to failure and try and maintain kipping sets for as many minutes as possible.

• Lastly, this is for you to get better at these – give your best quality sets!

Score is max unbroken RX T2B

Metcon (No Measure)

Strength: Back Squat 75%

4 Rounds NFT

5 Back Squat

20 Walking Lunge 35/25# DB

20 Russian Swing 32/24 kg.

20 (alt) Box Step Up 35/25# DB

Rest 1:30 b/w rounds
• Belt only at 75%

• DB held at shoulder during Lunges

• DB held at Hip for Box Step up

Back Squat (No score for % only )

A. : Metcon (Weight)

4 attempts starting at 65% of lowest lift.

Power Clean + Jerk

Front Squat

Hang Clean (any)

Split Jerk

B. : Clean and Jerk (6×1)

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