Jan 3rd, 2020

3
Jan

Jan 3rd, 2020

CrossFit Black Box – CrossFit

Weightlifting

Floor Press (5-5-5-5-5 (first set at 65%))

Superset w/8-10 Bent over Dumbbell Rows (each arm)

Metcon

Metcon (AMRAP – Reps)

Amrap 12min:

1-2-3-4-5-6-7-8-9-10…

Deadlift

Power Clean

Front Squat

Jerk

M=185, W=135

*1 of each in first round. 2 of each in second round. Continue as far as possible in 12:00
Scale weight as necessary to be challenging but not unsafe or something you will risk repeatedly missing attempts.

Competitor

Metcon (Time)

27-21-15-9

Cal Assault Bike

GHD Sit-ups

30ft Handstand Walk

*keep pace on bike and ghds steady and consistent.