Aug 30th, 2019

30
Aug

Aug 30th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

60 Calorie Row

50 T2B

40 Wall Balls, 20/14

30 Power Cleans, 135/95

20 Ring Muscle-Ups

*20:00 Time cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Cal SkiErg

3 Bar MU

10 Kipping HSPU

10 Narrow Grip OHS
*Do before your class or before your workout for the day if possible. Otherwise do as a finisher.

Front Squat (3-3-3-3 (work to heavy triple))

*Superset w/3 High Box Jumps