April 21st, 2020

21
Apr

April 21st, 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: Apr 21, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/95621460892?pwd=OW5ZRTEyRm1rTk9lWWJXa1YrUk9YZz09

Meeting ID: 956 2146 0892
Password: 025255
Find your local number: https://zoom.us/u/ab1bM5LIzs

Topic: 12:00PM Zoom WOD
Time: Apr 21, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/96818140817?pwd=aXJJZllmVC8rTUtoNDRZN2t4KzhNdz09

Meeting ID: 968 1814 0817
Password: 014910

Topic: 5:30PM Zoom WOD
Time: Apr 21, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/99721066720?pwd=UTZaMjUrenFrMlY1MEpvTitTVjhlZz09

Meeting ID: 997 2106 6720
Password: 021481
One tap mobile

Warm-up

Warm-up (No Measure)

60 Second Seated Forward Fold

60 Second Couch Stretch, each side

Not for Time:

100m Jog

10 KB Sumo Deadlifts

5 Inch Worms

100m Jog

10 Russian KBS

5 Inch Worms

100m Jog

10 American KBS

5 Inch Worms

Metcon

Metcon (Time)

For Time:

100 Kettlebell Swings, 53/35

*5 Burpees EMOM, including 0:00

Score is time taken to complete 100 swings
Click here for workout demo: https://youtu.be/U6acY0VxhIg

Turkish Get Up (3-3-3, Each arm)

Increase weight or hold same across all 3 sets.

Competitor

Metcon (No Measure)

3 x (3x500m Run)

2:00 Rest between intervals

6:00 Rest between sets