July 23, 2019


July 23, 2019

CrossFit Black Box – CrossFit

Metcon (No Measure)

4 Rounds NFT:

5-7 Dumbbell Strict Press

10 Banded Straight Arm Pull-downs

10 Strict T2B (scale to knees to chest)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

100m Sandbag Carry, 40/20

30 Sandbag Push Press, shoulder to shoulder

60ft Sandbag Walking Lunges

*5 Burpees penalty if sandbag touches the ground
for lunges, 10ft=1 rep


Metcon (4 Rounds for reps)

4 Rounds:

With a 3:00 Clock

20/15 Calorie Row

10 Lateral Burpees Over C2

Max Effort Wall Balls in remaining time, 30/20lbs

Rest 3:00

Metcon (No Measure)

4 x Max effort Weighted Plank Hold

Rest 2:00