Jan 14th, 2020

14
Jan

Jan 14th, 2020

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

Row 2k

50 Kettlebell Swings, 53/35

Run 800m Run

35 Kettlebell Swings, 53/35

Row 500m

20 Kettlebell Swings, 53/35

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Kneeling single arm Landmine Presses, each arm

10 Bent Over Landmine Rows, each arm

10 Alternating Landmine Trunk Rotations

Max Effort Handstand Walk

**Scale as needed with spotter or shoulder touches

Metcon (AMRAP – Rounds)

**To be done before the daily wod**

With. Running clock:

0:00-10:00

Work to a heavy Power Clean Single (bar starts empty)

10:00-13:00 Rest

13:00- 18:00

5Min AMRAP

5 Touch and Go Power Cleans @70% of Heavy Single Above

**Score is number of rounds done ONLY in 5 tng rep sets