Aug 10th, 2019

10
Aug

Aug 10th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

In Teams of 2:

Complete for time

100 Calorie Row*

100 Box Jump On-and-Overs, 24/20″**

100 Burpees***

*Parter must be holding barbell locked out overhead, 95/65

**Partner must be sitting in a wall sit

***Partner must be in a plank hold…burpee finishes with a lateral jump over your partners legs while they are in a plank

Competitor

Metcon (Weight)

Every :30 For 10:00

1 Deadlift at 70-75% of 1RM

Metcon (Time)

For time:

40 GHD Sit-ups

80 Double Unders

30 GHD Sit-ups

60 Double Unders

20 GHD Sit-ups

40 Double Unders

10 GHD Sit-ups

20 Double Unders
**IF YOU ARE NOT CONDITIONED AT GHD SITUPS, SCALE TO ABMAT SITUPS AFTER THE ROUND OF 40**