July 17, 2019

17
Jul

July 17, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 Rounds for time:

500m Row

20 Pull-ups

20 Push-ups

Rx+=all pull-ups unbroken

Competitor

Metcon (No Measure)

**Do this portion BEFORE daily wod when possible**

Ring MU Skill Work

3 Rounds for quality:

10 Hollow Rocks on floor

10 Supermans on floor

10 Kip Swings on High Rings

10 Band Assisted Transitions on Low Rings

Metcon (No Measure)

6 Rounds:

1 Squat Clean

2 Thrusters

3 OHS

30ft Back Rack Walking Lunges

*Rest 90 Seconds

M-135, W-95