Nov 2, 2018

2
Nov

Nov 2, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

21-15-9

Deadlifts (heavy)

Box jumps, 30/24″

*Weight should be heavy and broken up early (strength is built into this metcon) No heavier than 70-75% of 1RM deadlift

Competitor

Metcon (No Measure)

Death by Handstand Walk:

10ft in the first min,

20ft in the second min,

Etc.

Continue as long as you can until you can no longer finish the required distance within a given minute. Scale to shoulder touches on wall or box. Or, scale to steps taken regardless of distance covered.

Then…

EMOM 10:

Odd: 12/10 Cal Assault Bike

Even: 8-10 Box Step On and Overs, 24/20″

2×50/35lb dumbbells