Aug 31st, 2019


Aug 31st, 2019

CrossFit Black Box – CrossFit


Jenkins (AMRAP – Rounds and Reps)

AMRAP (w/a Partner) in 40 Minutes:

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

*Split work between partners as needed. Run together.
This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.


Metcon (No Measure)

5 Rounds NFT:

1 PegBoard Ascent

10 Unbroken OHS

25ft Handstand Walk

*Increasing load on OHS, but remain unbroken (from the floor)

Metcon (AMRAP – Reps)

As Many Reps as Possible:

1:00 Deadlifts, 1.5x Body weight

1:00 Rest

1:00 Bench Press, Body weight

1:00 Rest

1:00 Cleans, 3/4 Body Weight

1:00 Rest

Repeat at 45 Seconds, then again for 2 rounds at 30 seconds . Same weights used for “Linda.” Scale as necessary.