CrossFit Black Ridge – CrossFit
Tabata is a 4 minute round consisting of 20 seconds of work followed by 10 seconds of rest/transition. Usually the Tabata is done with the same movement for the whole 4 minutes. We will use 8 different movements (1 for each 20 second interval). We will rest 1 minute and then repeat the 8 movements for all the subsequent rounds.
Metcon (AMRAP – Reps)
Tabata
20 on, 10 off for 8 intervals
Rest 1 minute in btwn rounds
5 rounds
1-Snatch 95/65
2-box jumps 24/20
3-Hang Cleans 95/65
4-Thrusters 95/65
5-OH squats 95/65
6-KB swings 53/35
7-Cal Row
8-TTB