Nov 13th, 2019

13
Nov

Nov 13th, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
Just 9-7-5, not 3 rounds of 9-7-5.

FIT: Metcon (Time)

21-15-9

SDHP, 95/65

Pull-ups

Weightlifting

ALL: Bench Press (5-5-5-5)

Work to a heavy set of 5.

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Cal SkiErg

5 Kip Swings on High Rings

3-5 MUs

30 Seconds Max HS Walk
Do before your class or workout for the day when possible. Otherwise use as a finisher.