July 24, 2019

24
Jul

July 24, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

1 Round of “Mary”

1 Round of “DT”

Mary:

5 HSPU

10 Alternating Pistols

15 Pull-ups

DT:

12 Deadlifts, 155/105

9 Hang Power Cleans, 155/105

6 Push Jerks, 155/105

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

1 Round of “Cindy”

1 Round of “DT”

Cindy:

5 Pull-ups

10 Push-ups

15 Squats

DT:

12 Deadlifts, 155/105

9 Hang Power Cleans, 155/105

6 Push Jerks, 155/105

Competitor

Metcon (3 Rounds for time)

3 Rounds:

15 GHD Sit-ups

25ft OH Walking Lunges, 135/95

25ft Handstand Walk

Rest 2:00

Barbell Hip Thrusts (10-10-10-10)