July 16, 2019

16
Jul

July 16, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

8 Rounds on the 4:00

100m Run

8 Power Cleans, 135/95

100m Run

10 Burpees

*rest remainder of the 4:00

**If you can hold each round under 2:30, consider going on the 3:00 for as long as you can hold it under 2:30.
Score is your slowest round.

FIT: Metcon (Time)

8 Rounds on the 4:00

100m Run

15 KBS, 53/35

100m Run

10 Burpees

*rest remainder of the 4:00

**If you can hold each round under 2:30, consider going on the 3:00 for as long as you can hold it under 2:30.
Score is your slowest round

Competitor

Metcon (No Measure)

HSPU Strength Work

4 Supersets

6-8 Seated Shoulder Presses (Bar set on safety arms at forehead height…try heavier than last week)

30-45 sec handstand hold on wall

Rest 2-3:00

Metcon (No Measure)

3 Rounds NFT:

60 Second Weighted Plank Hold

60 Second Double KB Front Rack Wall-Sit

30 Heel Touches

Rest 2:00