Mar 13, 2019


Mar 13, 2019

CrossFit Black Box – CrossFit


Metcon (No Measure)

Olympic Lifting Intervention:

“I love you, but the way you miss your positions on your olympic lifts affects me deeply.”

EMOM for 10min:

2 Power Cleans (increase or stay at the same weight based on technique)

*Missed positions at the knees and/or the hips will result in additional burpees in the following metcon.

Metcon (Time)

3 Rounds for time:

20 Wall Balls, 30/20

15 Hang Power Cleans, 135/95

xx Bar-Facing Burpees

*Class begins with a default of 10 BF Burpees. Final number is determined by the amount of lift errors performed by the class in the EMOM above. Each error = 5 additional burpees


Metcon (AMRAP – Rounds and Reps)

AMRAP in 9min:

Buy-in: Accumulate 90 seconds in an L-sit (hands on 2x45lb plates (under each hand))

9 Pull-ups

9 Strict Ring Dips

1 Wall Walk