July 31, 2019

31
Jul

July 31, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Teams of 2:

For time:

120 Power Cleans, 75/55

120 Box Jump Overs, 24/20″

12 Rope Climbs

90 Power Cleans, 95/65

90 Box Jump Overs, 24/20″

9 Rope Climbs

60 Power Cleans, 115/80

60 Box Jump Overs, 24/20″

6 Rope Climbs

30 Power Cleans, 135/95

30 Box Jump Overs, 24/20″

3 Rope Climbs

*One partner working at a time. Split Reps evenly

Competitor

Metcon (No Measure)

Pre WOD/Skill

3 Rounds NFT:

15 Cal SkiErg

10 Supine Ring Rows

15 Hand Release Push-ups

20 Double Kb Front Rack Lunges

20 Sit-ups
**Do before your class or before your workout for the day. Otherwise use as a finisher

Metcon (Weight)

To be done Before the Daily WOD when possible**

Snatch Grip Push-Press 3-3-3-3

*behind the neck

Superset w/12 Lateral Hurdle Hops (work on rebounding)