Dec 11th, 2019

11
Dec

Dec 11th, 2019

CrossFit Black Box – CrossFit

Warm-up

Metcon (No Measure)

Partner Rock/Paper/Scissors w/chase

*First partner to 5 points wins

Metcon

Metcon (Time)

For time:

80 Double Unders

40 Wall Balls, 20/14

20 T2B

10 Split Cleans, Right Foot Fwd, 135/95

5 Hang Clusters, 135/95

10 Split Cleans, Left Foot Fwd, 135/95

20 T2B

40 Wall Balls, 20/14

80 Double Unders

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Kip Swings in Pull-up Bar

5 Jumping Bar Muscle-ups, with negative to hollow position

Max Effort L-sit on Low Rings

Rest as needed
To do before your class or workout for the day when possible. Otherwise use as a finisher.

Tempo Front Squat (5-5-5-5 @52X1 Tempo)

5 second decent, 3 second pause at the bottom, fast drive up
DANGIT! TYPO…should say 2 second pause at the bottom….SORRY!

Superset 2/3 Max Effort Broad Jumps