Dec 10th, 2019

10
Dec

Dec 10th, 2019

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

25ft Lateral Shuffle to Sprint (2x each direction)

1 x 3 Depth Drops

1 x 3 Depth Jumps w/3 sec Pause in bottom position

2 x 3 Dept Jumps w/no pause

Weightlifting

Shoulder Press (5-5-5-5-5 First set at 65-70%)

Metcon

Metcon (Time)

42-30-18

Push Press, 75/55

SDHP, 75/55

Cal Row
20:00 Time Cap

Competitor

Metcon (4 Rounds for reps)

4 Rounds:

With a 4:00 Clock

400m Run

15/12 Cal Assault Bike

Max Double Unders in Remaining time

Rest 4:00
*Score total Double Unders. Scale as needed to be able to get 30 seconds of jump rope at minimum.