July 3, 2019

3
Jul

July 3, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Double “Grace”

60 CNJ for time, 135/95

*5 Burpees EMOM, Including 0:00
15:00 Time Cap

Weightlifting

Push Press (3-3-3-3)

Competitor

Split Jerk (3-3-3-3-3 w/2 second pause at split position)

**To be done BEFORE Daily WOD**

Pause on receiving position and correct your position before recovery

Metcon (No Measure)

MU Skill/Strength Work

2 Rounds:

20 Kip Swings on High Rings

10 Strict Transitions on Low Rings

10 False Grip Pull-ups on High Rings

10 Strict Dips

Max Effort L-sit on Low Rings

Rest as needed