Apr 5, 2019


Apr 5, 2019

CrossFit Black Box – CrossFit


McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
*Women: 185lb deadlift/ 20″ box jumps


Metcon (No Measure)

Do NOT do this AFTER the daily wod…Must be done BEFORE the daily wod, hopefully separated by at least a couple of hours and a meal

4 x 800m Run

*Shoot for 3-5 seconds faster than average of last week

Pull-ups (3 x Max Effort, Rest 3:00 between sets)

Scale to at least 5 reps per set