Feb 4th, 2020

4
Feb

Feb 4th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Floor Press (3-3-3-3-3 @42X1 Tempo)

*Superset w/5 Plyo Push-ups. (slow descent, explosive press up so that hands leave the floor)

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

20 Single Arm DB Hang CNJ, 50/35

50 Double Unders

50ft HS Walk

50 Double Unders

*Must do 10 HCNJ with one arm before doing 10 with the other. 10ft = 1 Rep

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

20 Single Arm DB Hang CNJ, 50/35

50 Double Unders

50ft Bear Crawl

50 Double Unders

*Must do 10 HCNJ with one arm before doing 10 with the other. 10ft = 1 Rep
**Make it a little spicier by adding a kettelbell drag to your bear crawl!

Competitor

Metcon (No Measure)

10 x 250m Row Sprint w/damper on 10

Rest 90 Seconds between each round

*Keep all intervals within 3 seconds of each other