July 29, 2019

29
Jul

July 29, 2019

CrossFit Black Box – CrossFit

Metcon

All with a single running clock…

Metcon (AMRAP – Rounds and Reps)

0:00-5:00

AMRAP

7 Thrusters, 95/65

7 C2B Pull-ups

Metcon (Weight)

5:00-12:00

7 Minutes to find a 3RM Hang Snatch

Metcon (Time)

12:00-?

For time:

25 OHS, 115/80

75 Double Unders

25 Calorie Row

75 Double Unders

25 OHS, 115/80

Competitor

Metcon (No Measure)

Pre-WOD/Skill

Row 1,000m @ 90% of 2k race pace

Then 3 Rounds NFT:

10 Butterfly Pull-up or Practice

10 Strict Dips

16 Pistols (8 each leg)

10 Knees-to-elbows
**Do before your class or before doing your workout for the day if possible. Otherwise use as a finisher

Metcon (No Measure)

Barbell Hip Thrusts 8-8-8-8

*Superset w/Peg Board Practice (either static hold or ascent)