June 11, 2019


June 11, 2019

CrossFit Black Box – CrossFit


FIT: Metcon (Time)

5 Round for time:

250m Row

25 Abmat Sit-ups

100ft Walking Lunges
25:00 Time Cap

PERF: Metcon (Time)

5 Rounds for time:

250m Row

15 GHD Sit-ups

50ft KB Front Rack Lunges, 53/35×2
25:00 Time Cap


Metcon (AMRAP – Rounds and Reps)

Death by Burpees and D-Ball Cleans

1 D-Ball Clean + 1 Burpee in the first min

2 D-Ball Cleans + 2 Burpees in the second min


*ONCE you can no longer complete both movements in the given minute, continue as far up the ladder with just the D-Balls until you can no longer finish those. Score is rounds and reps. (Rounds = completed minutes of both DBC and Burpees. Reps = completed DBCs alone