Dec 17th, 2019

17
Dec

Dec 17th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Seated Dumbbell Strict Press (12-12-12-12-12, alternating (6 Reps each arm))

*Superset w/5 Regegade Rows Each arm

(Push up + Row R Arm + Row L Arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

100m Farmers Carry, 2×53/35

10 Double KB Hang CNJ, 53/35

20 Sit-ups
50m = 5 Reps

Competitor

Metcon (5 Rounds for time)

5 Rounds

500m Row (damper at 10)

2:00 Rest

*Maintain time within 5 seconds of each other