Aug 21st, 2019

21
Aug

Aug 21st, 2019

CrossFit Black Box – CrossFit

Metcon

ALL: 2k Row (Time)

Max Effort 2k Row

PERF: Metcon (Time)

21-15-9

Front Squats, 135/95

9-6-3

Bar Muscle-Ups
10:00 Time Cap

FIT: Metcon (Time)

21-15-9

Front Squats, 115/80

Pull-ups
10:00 Time Cap

Competitor

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (No Measure)

4 Supersets:

10 Heavy Barbell Hip Thrusts

Max Effort Handstand Walk/Or Shoulder touches

*Rest as needed