Aug 26th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (Look for a Heavy Single)

Metcon

Metcon (Time)

50-40-30-20-10 Kettlebell Swings, 53/35

10-20-30-40-50 Double Unders
15:00 Time Cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

15 Cal Assault Bike

6-8 Strict C2B Pull-ups

6-8 Strict Deep Ring Dip

15 Pistol Squats
*Do before your class or workout for today if possible. Otherwise use as a finisher.

Metcon (Weight)

*To be done before the Daily WOD when possible*

Every 2:00 Until you miss:

30 Double Unders

1 Snatch

*Start at 50% of 1RM and increase by 10-20lbs each round. Make sure you get at least 5 Rounds

**Scale to C2B Pull-ups/Pull-ups based on ability

Finish with

Snatch Pulls 3-3-3 @102% of 1RM