July 10, 2019


July 10, 2019

CrossFit Black Box – CrossFit


Metcon (Weight)

5 Rounds NFT:

5 Reps Bench Press

100m Farmers Carry, Heavy

5 Heavy Tire Flips

*Rest as needed between movements, but don’t get cold!!
Build on the sets of bench to a heavy set of 5


Metcon (No Measure)

Every 90 Seconds:

Rds 1-4: 3 Position Clean Pulls (hips, knees, floor)

Rds 5-8: 3 Position Clean

Rds 9-12: 2 Cleans

*reset for every clean from the floor. Begin each block of rounds from 50% of 1RM and build

Metcon (No Measure)

4 Rounds NFT:

20 GHD Sit-ups

25 Crunches

45-60 second weighted plank hold (plate on back)

Rest 2:00