April 27th, 2020

27
Apr

April 27th, 2020

CrossFit Black Box – CrossFit

Topic: 6:00 Zoom WOD
Time: Apr 27, 2020 06:00 AM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/82034955268?pwd=NVh1djlxTTZTSFFTS01oeTh4UEx0QT09

Meeting ID: 820 3495 5268
Password: 014987

Topic: 12:00PM CrossFit WOD
Time: Apr 27, 2020 12:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/88327039093?pwd=eWs3M1BDRzhlS05RWEl2aFFFRDBtdz09

Meeting ID: 883 2703 9093
Password: 019019

Topic: 5:30PM CrossFit WOD
Time: Apr 27, 2020 05:30 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/84408882270?pwd=aXEwYVVERVJrLy9VNWRUVUFGQ01ndz09

Meeting ID: 844 0888 2270
Password: 014905

Warm-up

Warm-up (No Measure)

60 Sec Pigeon Pose each side

60 Sec Samson Stretch each side

60 Sec Cobra Pose

30 Sec Calf stretch each side

3 Rounds:

:15 Toe Taps

:15 Goblet Squats

:15 Up/Downs

:15 Rest

Metcon

Metcon (AMRAP – Reps)

4 X 3:00 Rounds

200m Run

10 Overhead Squats, 135/95

Max Effort Bar-Facing Burpees in remaining time

Rest 3:00

Score total number of burpees completed for all 4 rounds
Click the Following link for demo and modifications: https://youtu.be/k_7SIHo5tzo

Competitor

Hang Power Snatch (3-3-3-3-3)

*Superset with 3 Max Effort Broad Jumps after each set