Jan 7th, 2020

7
Jan

Jan 7th, 2020

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

800m Run

12 Hang Db Snatches, each arm (50/35)

12 Burpee Box Jumps, 24/20″

600m Run

9 Hang Db Snatches, each arm (50/35)

9 Burpee Box Jumps, 24/20″

400m Run

6 Hang Db Snatches, each arm (50/35)

6 Burpee Box Jumps, 24/20″

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Cal SkiErg

10 Shoulder Touches against wall

10 KB Windmills each side, 35/25

10 KB CNJ (5 each arm) 53/35
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

3 Rounds:

20 GHD Sit-ups

25 Crunches

60 Second Plank Hold

2:00 Rest