July 5, 2019

5
Jul

July 5, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (AMRAP – Reps)

7:00 Ladder

1 Deadlift, 70%

10ft Handstand Walk

2 Deadlifts, 70%

20ft Handstand Walk (2x10ft)

Etc up the ladder as far as possible

Rest 5:00 before next segment

FIT: Metcon (AMRAP – Reps)

7:00 Ladder

1 Deadlift, 70%

1 Wall Walk

2 Deadlifts, 70%

2 Wall Walks

Etc up the ladder as far as possible

Rest 5:00 before next segment

ALL: Metcon (AMRAP – Reps)

After 5:00 Rest…

7:00 Ladder

1 T2B

1 Ring Dip

2 T2B

2 Ring Dips

Etc. up the ladder as far as possible

Competitor

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
**To do BEFORE the daily WOD**

Look for heaviest set of 7 reps through without resting on the ground. Rest as needed between attempts