Aug 27th, 2019

27
Aug

Aug 27th, 2019

CrossFit Black Box – CrossFit

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Women: 35lb Barbell

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @10 Sec faster pace than 2k PR pace

Then 3 rounds:

10 Kipping/Butterfly Pull-ups

20 Walking Lunge Steps, double KB Front Rack

20 Sit-ups
*Do before your class or before your workout for the day if possible. Otherwise use as a finisher.

Metcon (AMRAP – Rounds and Reps)

In Teams of 2:

AMRAP 10:00

30 Calories Assault Bike (15 each)

20 D-Ball/Bag Cleans over Yoke (shoulder height, back and forth)