Jan 18, 2019


Jan 18, 2019

CrossFit Black Box – CrossFit


Metcon (Time)

For time:

150 Wall Balls

*400m Run every time you break

20:00 time cap
A break is every time continuous effort is stopped. Simply holding onto the ball is not considered continuous effort.


Metcon (No Measure)

EMOM for 21:00

MIn 1: 3-5 TNG Power Snatches, moderate/challenging weight

Min 2: 3-5 Bar Muscle-ups (scale to C2B or Pull-ups as necessary)

Min 3: 30 Seconds Handstand Walk as far as possible

Metcon (No Measure)

Accumulate 2:00 in an L-sit as quickly as possible

*45lb plate under each hand, heels off the floor. Scale as necessary with more plates and/or bending knees