June 21, 2019

21
Jun

June 21, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

10 Rounds for time:

3 Clean and Jerks, @70% of 1RM but no heavier than 165/115

15 Wall Balls, 20/14lb

Competitor

Metcon (No Measure)

***Should be done BEFORE the daily WOD***

EMOM for 8:00+

Min 1-7: Clean Lift off (mid-thigh) + Clean Pull (55-60% of 1RM Clean)

Min 8-?: 1 Squat Clean…add 10lbs each min until you miss, then hit last successful weight for 3 additional singles.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

5 Strict HSPU

10 Strict Pull-ups

20ft Handstand Walk