Dec 18th, 2019

18
Dec

Dec 18th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For total time:

12-9-6

Bar Muscle-ups

Squat Cleans, 135/95

Rest 3:00

15-12-9

DB Deadlifts, 50/35’s

T2B

Rest 3:00

21-15-9

Wall Balls, 30/20

Kettlbell Swings, 53/35

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Cal Ski-Erg

5 Single Arm DB OHS, each arm

5 Band-assisted Ring MU Transitions

Max L-sit on Rings
*Perform before your class or workout when possible. Otherwise use as a finisher.

Metcon (No Measure)

4 Rounds NFT:

200m Heavy Sled Drag

60 Second D-Ball Bear Hug Hold