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After Shock

7
Feb

After Shock

Barnes Corner CrossFit – CrossFit

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Metcon (3 Rounds for reps)

“After Shock”

AMRAP in 6

5 Pull-ups

5 Ring Dips

15 Box Jump Overs 24/20

-rest 3 minutes-

AMRAP in 4

4 Pull-ups

4 Ring Dips

12 Box Jump Overs 24/20

-rest 4 minutes-

AMRAP in 3 minutes

3 Pull-ups

2 Ring Dips

9 Box Jump Overs 24/20

Extra Work

2 mile Run at consistent pace OR 4k Row

Go smooth and steady, no rush, if you feel good feel free to pick it up a bit at the end. After today’s stamina work, this will act as a flush, and accelerate recovery (as long as the pace isn’t too hard)

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