Feb 18th, 2020

18
Feb

Feb 18th, 2020

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

“Black Jack”

For time:

20 Abmat Sit-ups

1 KBS, 53/35

19 Abmat Sit-ups

2 KBS, 53/35

18 Abmat Sit-ups

3 KBS, 53/35

Continue the pattern until you finish with…

1 Abmat Sit-up

20 Kettlebell Swings, 53/35

*All rounds will contain a total of 21 reps.

Competitor

Metcon (5 Rounds for time)

5 x 500m Row

2:00 Rest

Damper setting on 10

Metcon (No Measure)

3 Rounds NFT:

10 Landmine Alternating Reverse lunges

10 Kneeling Landmine Press, each arm

10 Bent Over Landmine Rows, each arm

10 Landmine Trunk Rotations

*Start light, and increase weight each round as you can safely handle