May 15, 2019

15
May

May 15, 2019

CrossFit Black Box – CrossFit

Weightlifting

Shoulder Press (3-3-2-1-1 (80%-85-88-90-90))

Metcon

Metcon (AMRAP – Reps)

10 Minute Ladder:

5 Wall Balls, 20/14

10 Double Unders

10 Wall Balls, 20/14

20 Double Unders

15 Wall Balls, 20/14

30 Double Unders

Etc. as far us the ladder as you can go in 10:00

Score is total reps completed.

Competitor

Metcon (AMRAP – Reps)

4 Rounds

In 90 Seconds:

15/12 Calorie Assault Bike

Max D-Ball Clean over the shoulder in remaining time, 80-100lbs

Rest 3:00

*Score total d-ball cleans