Jan 22nd, 2020

22
Jan

Jan 22nd, 2020

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

For time:

20 T2B

20 Deadlifts, 155/105

20 Pull-ups

20 Cleans (pwr or full), 155/105

20 C2B Pull-ups

20 Thrusters, 155/105

20 BMU

20 Snatches (pwr or full), 155/105
*20:00 Time Cap

FIT: Metcon (Time)

For Time:

20 T2B

20 Deadlifts, 135/95

20 Ring Rows

20 Cleans (pwr or full), 135/95

20 Pull-ups

20 DB Thrusters, 50/35s

20 Knees-to-Elbows

20 Alternating DB Snatches, 50/35
*20:00 Time Cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

30 Double Unders/OR 10 Triple Unders

16 Alternating Pistol Squats

30 Second Handstand Walk Practice

1 PegBoard Ascent (scale to max effort hold w/elbows at 90 degrees)
*to be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

4 Sets:

Max Effort L-sit hold on low rings

Max Effort unbroken low ring MU transitions (box or band assisted)

Rest 3:00

3 x 60 second Bird Dog isometric hold, each side

Rest as needed between sets