Dec 13, 2018


Dec 13, 2018

CrossFit Black Box – CrossFit


Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Abmat Situps


Metcon (No Measure)


Sledgehammer Strikes (tire)

Double DB hang CNJ

8 rounds each of 20 seconds on followed by 10 seconds rest.

*8 rounds of alternating sledgehammer strikes first, immediately into 8 rounds of the db cnj. Weight should be light enough for keep moving for 20 seconds