Dec 2nd, 2019

2
Dec

Dec 2nd, 2019

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (5-5-5-5-5 (First set @70%))

*Superset w/ME Strict Chin-ups (supine grip)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

10 KB Clean to Reverse Lunge (5 each side, 53/35lb)

6 Burpee C2B Pull-ups

40 Double Unders

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Cal Ski Erg

5 Kip Swings on High Rings (abmat between feet)

10 False Grip Ring Rows

5 Low Ring Transitions

6-8 Strict HSPU w/deficit if able
*To do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

0:00-12:00

E2M for 12:00

1 Snatch Lift-off to knees

1 Snatch Pull

1 Snatch

12:00-22:00

EMOM for 10:00

1 Snatch

*Stay on the minute, no misses.
**To be done BEFORE the daily wod**