CrossFit Black Box – CrossFit

A: The Break-up (AMRAP – Rounds)

EMOM for as Long as Possible:

Min 1: 1 Thruster, 95/65 + 1 Burpee

Min 2: 2 Thrusters + 2 Burpees

Min 3: 3 Thrusters + 3 Burpees

*Continue as long as possible, Both Partners do both movements at the same time with their own bars, adding 1 rep to each movement every minute until one partner can no longer finish the required reps in a given 60 seconds. Score is the number of rounds that both partners are able to complete.
Rest Exactly 10:00 then complete Part B

B: The Make-up (Time)

After 10:00 Rest

6 Rounds (Alternating) For Time:

5 Squat Cleans, 125/90

10 C2B Pull-ups

200m Row

*One partner completes a round, while the other performs a max L-sit, then rests.

*Partners alternate rounds (eg. one does a round while other attempts a max duration L-sit then rest). Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs. Cumulative l-sit time (for both partners, all six rounds) is deducted from the overall time of Part B to determine score.


Deadlift (3-3-2-2-2 (First Set @80%))

*Should be done AFTER the daily wod