May 4th 2020

4
May

May 4th 2020

CrossFit Black Box – CrossFit

Topic: 6:00AM Zoom WOD
Time: May 4, 2020 06:00 AM Eastern Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/85449162265?pwd=eGF4VjBxS1JDd1hCRHVndytLUitTdz09

Meeting ID: 854 4916 2265
Password: 560913

Topic: 12:00PM Zoom WOD
Time: May 4, 2020 12:00 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/81984892501?pwd=UHdiRmtRQmJvUEN6eHdmTkFPc29mUT09

Meeting ID: 819 8489 2501
Password: 925777

Topic: 5:30PM Zoom WOD
Time: May 4, 2020 05:30 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/82957544008?pwd=YmVwWTQzTDNmc1I0cmRtZDVDN3F2dz09

Meeting ID: 829 5754 4008
Password: 084662

Warm-up

Warm-up (No Measure)

60 Sec Pigeon Pose

60 Sec Childs Pose

30 Sec Cobra Pose

3 Rounds NFT:

10 Predator Jacks

5 Inch Worms

10 Alternating Lunges w/twist

Metcon

Maggie (Time)

5 Rounds For Time of:

20 Handstand Push-ups

40 Pull-ups

60 Pistols, alternating legs
30min time cap

Click here for workout demo and modifications: https://youtu.be/OLzgIFtO6VY

Competitor

Metcon (No Measure)

EMOM 12:00

20 Double Unders

1 Snatch, 70%+

*increase if possible but with no misses. If little weight available, perform 3-5 reps each round for quality. Look for :30-:40 sec if work each min.