Jan 29th, 2020

29
Jan

Jan 29th, 2020

CrossFit Black Box – CrossFit

Metcon

Michael Cammerata (No Measure)

EMOM 10:00

2 Squat Cleans, 185/135

2 Box Jumps, 30/24″
*Scale weight and jump height as necessary to complete each round within the 60 second clock.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds NFT:

10 Cal Ski Erg

5 High Hang Muscle Cleans

5 Low Hang Muscle Cleans

5 Split Jerks

100ft Db OH Carry, switch arms at 50ft
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (AMRAP – Rounds)

E90Sec Unitl Failure:

20 DU

10ft HS Walk

*Add 10ft each round

*Scale to shoulder touches against wall or count steps with hands regardless of feet covered.