Aug 9th, 2019

9
Aug

Aug 9th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

9 Thrusters, 95/65

9 C2B Pull-ups

400m Run

12 Thrusters, 95/65

12 C2B Pull-ups

400m Run

15 Thrusters, 95/65

15 C2B Pull-ups

400m Run

18 Thrusters, 95/65

18 C2B Pull-ups

400m Run

21 Thrusters, 95/65

21 C2B Pull-ups

400m Run

Competitor

Metcon (No Measure)

Pre WOD/Skill

3 Rounds NFT:

15 Cal AB

20 Double Unders

15 Wall Balls Unbroken

PegBoard Ascent or Max Static hold w/arms at 90º
**Do before your class or before your workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**To be done before the daily WOD**

Every 90 Seconds for 12:00

1 Squat Clean + 1 Front Squat + 1 Touch and Go Squat Clean

*Begin at 50-60% of 1RM Clean and increase across as to find a heavy set