Aug 2, 2019

2
Aug

Aug 2, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

AMRAP 3:00

3 Push Jerks, 155/105

6 Lateral Burpees Over Bar

9 Air Squats

Rest 1:00

AMRAP 2:00

Deadlift 70% of 1RM

Rest 3:00
**Score is total reps for both parts, each of 3 rounds scored seperately

Competitor

Metcon (No Measure)

Pre-WOD/Skill

5 Min Assault Bike 70% effort

Then 3 Rounds NFT:

5-7 Strict C2B Pull-ups

5-7 Strict HSPU

10 Strict T2B
**Do before your class or before beginning your workout for the day if possible. Otherwise use as a finisher

Metcon (No Measure)

HSPU Strength Work:

5 Sets:

6-8 Strict Presses from safety arms set at forehead height (heavier than last week)

30-45 Sec Handstand Hold on wall