Dec 27th, 2019


Dec 27th, 2019

CrossFit Black Box – CrossFit


Push Press (5-5-3-3-3, First set of 5 at 70%)

*Superset w/Max effort strict pull-ups

Metcon (No Measure)

EMOM for 15:00

Min 1: 1 Power Clean, 8 BF Burpees

Min 2: 2 Power Cleans, 6 BF Burpees

Min 3: 3 Power Cleans, 4 BF Burpees


Weight chosen should be heavy, but not put you at risk for missing lifts or be unable to complete the work each minute.


Metcon (AMRAP – Reps)

4 Rounds:

With a 2;00 clock

20/15Cal Assault Bike

Max Effort Wall Balls in remaining time, 30/20lb

Rest 5:00
*Score total wall balls