Mar 4th, 2020

4
Mar

Mar 4th, 2020

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

For time:

8 CNJ, 185/135

100ft Handstand Walk

8 CNJ, 185/135

60 Pull-ups

8 CNJ, 185/135

75ft Handstand Walk

8 CNJ, 185/135

40 C2B Pull-ups

8 CNJ, 185/135

50ft Handstand Walk

8 CNJ, 185/135

20 Bar Muscle-ups

FIT: Metcon (Time)

For time:

8 CNJ, 135/95

7 Wall Walks

8 CNJ, 95135

60 Jumping Pull-ups

8 CNJ, 135/95

5 Wall Walks

8 CNJ, 135/95

40 Ring Rows

8 CNJ, 135/95

3 Wall Walks

8 CNJ, 135/95

20 Pull-ups

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Kip Swings on High Rings (Abmat between feet)

10 Transitions on Low Rings

10 Strict Ring Dips

60 Seconds Free Standing HS Hold practice
*Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

Crossover Symmetry Iron Scap workout
Tons of shoulders today! Take care of them.