Jan 16, 2019


Jan 16, 2019

CrossFit Black Box – CrossFit


Metcon (No Measure)

5 Sets:

Max strict shoulder press + max push presses + max push jerks

*once you fail shoulder presses begin Max effort push presses. When you fail push presses begin Max effort push jerks.

Increase weight as desired. Should be able to do a minimum of 3 shoulder presses for each set.


Metcon (AMRAP – Rounds and Reps)

Death by Bar-Facing Burpees

*1 BFB in the first min, 2 in the second, etc. continue until you can no longer finish the required number of BFB in a given minute.


Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

25ft Weighted Lunges, 2×50/35lb db

12 Alternating DB Snatches, 50/35

25ft weighted lunges

12 C2B pull-ups