Mar 18th, 2020

18
Mar

Mar 18th, 2020

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 Rounds for Total Time (including rest):

400m Run OR Row

30 Deadflits, 155/105

20 Pull-ups

10 Thrusters, 155/105

400m Run OR Row

Rest 4:00

*If you run first, you must row at the end for that round, and vice versa.

Metcon (Time)

At Home Variation:

400m Run

30 Supermans

20 Rows

10 Jump Squats or Goblet Squats

400m Run

Rest 4:00

*If you can hang from an object with feet on the ground, similar to ring rows, that’s a good option. Otherwise, 10 bent over rows, each arm, with a heavy object like a water jug or heavy duffel bag can work as well.

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Kip Swings on Rings

10 Low Ring Transitions, strict

10 Strict Ring Dips

Max Effort L-Sit hold on rings

Rest as needed
To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Clean and Jerk (2-2-2-1-1 (80%-85%-87%-90%-90%))

*should be done before the Daily WOD