Dec 14, 2018

14
Dec

Dec 14, 2018

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (3-3-3-3 w/3 second pause on 1st rep)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

With a 2:00 Clock

20/15 Calorie Assault Bike

Max Effort Wall Balls in remaining time, 20/14

Rest 4:00

Competitor

Metcon (No Measure)

EMOM for 10min:

2 power Snatches, drop and reset.

Increasing across as necessary, but NO MISSES! Not a max power snatch. Looking for quality and speed
*Best done before the daily wod

Metcon (No Measure)

Crossover Symmetry Iron Scap workout