Apr 8, 2019


Apr 8, 2019


**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:

Rounds 1-6

Snatch Lift-off 1″ off the ground +

Snatch Lift-off to just past knees +

Snatch Pull

Rounds 7-12

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.