Friday 1 MAR 19

KNH Powerhouse – HIIT

Warm-up

will be based on 19.2

Metcon

Metcon (AMRAP – Reps)

19.2 (scaled)

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises

50 single-unders

15 squat cleans, 55 lb.

25 hanging knee-raises

50 single-unders

13 squat cleans, 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

11 squat cleans, 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

9 squat cleans, 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

7 squat cleans, 135 lb.

score is number of reps completed

Stop at 20 minutes.

https://games.crossfit.com/workouts/open/2019/2?division=2&workout_type=rx
Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb./85lb

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb./115lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225 lb./145lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275 lb./175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 lb./205

Stop at 20 minutes.