**Reminder: We will be closed this Saturday (Apr 13th) for the Be Your Own Bodyguard Seminar. We will hold Open Gym hours Sunday 11am-1pm.
CrossFit Black Box – CrossFit
Back Squat (5-5-5-5-5 (65%-70-75-78-78))
Metcon (AMRAP – Reps)
7 min Ladder:
3 Thrusters, 95/65
3 C2B Pull-ups
6 Thrusters, 95/65
6 C2B Pull-ups
Etc. Continue up the ladder as far as possible in the given time. Score is total reps.
Metcon (No Measure)
Every 90sec for 12 rounds:
Snatch Lift-off 1″ off the ground +
Snatch Lift-off to just past knees +
2 Power Snatches
*reset for each rep. No heavier than 80% of 1RM. Focus on positions in first half. Focus on speed in second half.
Should be done before the daily workout.