Jan 27th, 2020

27
Jan

Jan 27th, 2020

CrossFit Black Box – CrossFit

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

15 Cal Assault Bike (Above 300 Watts)

10 Kip Swings on Pull-up Bar

3 Jumping Bar MU

3 Bar MU Negatives (focus on holding tight position on your way from top to bottom)

30 Seconds Partner Assisted Free Standing Handstand Hold (scale to kicking up on the wall if necessary and practice a tight hold)
**To be done before your class or workout for the day when possible. Othewise use as a finisher.

Snatch (3-3-2-2-2 (73%-78-80-83-85))

*Superset w/3 Seated Box Jumps

**DO BEFORE THE DAILY WOD**