July 9, 2019

9
Jul

July 9, 2019

CrossFit Black Box – CrossFit

Metcon

Goodell (Time)

5 Rounds for time:

400m Run

20 Wall Balls, 20/14

14 Kettlebell Swings, 53/35

38 Reps of “X”

Round 1: Push-ups

Round 2: Air Squats

Round 3: Pull-ups

Round 4: Alternating Lunges

Round 5: Burpees

Competitor

Split Jerk (3-3-2-2-1-1 )

*Work to a heavy single as technique allows. Scale of 1-5 on quality, only 4+ counts!!

Metcon (No Measure)

4 Supersets:

6-8 Seated Strict Presses from forehead level

30-40 Second Handstand Hold on the wall

Rest 2-3:00

**Set safety arms so that bar rests at forehead height and press from there. Control back to the safety arms and press from a dead stop each rep. Sit on flat bench without using the adjustable seat back. Keep a strong core and stay stable!!