Feb 26th, 2020


Feb 26th, 2020

CrossFit Black Box – CrossFit


Metcon (Time)

Partner Murph

For time, in teams of 2:

1 Mile Run (4x400m)

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

*1 Mile runs are done first and last, broken up into alternating 400m sprints…each partner does 2 for each mile. Break up the reps in between in any way. Do in any order you choose.


Metcon (No Measure)

3 Rounds NFT:

10 Kip Swings on High Rings

5 Strict Ring Transitions on low Rings/OR 5 strict Muscle ups on high rings

16 Alternating Pistol Squats

7 Kipping HSPU

*concentrate on quality movement and staying tight and controlled
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Barbell Hip Thrusts (8-8-8-8-8)

*Superset w/10 explosive Russian KBS, 70/53