CrossFit Black Box – CrossFit
*Superset with seated dumbbell strict press, 6-8 Reps
*First set of Deadlifts at 50% of 1RM. Increase across as ability and safety allows.
Metcon (AMRAP – Reps)
EMOM for 15min:
Min 1: 40 Seconds Wall Balls, 20/14
Min 2: 40 Seconds DB Hang Clean and Jerk, 50/35’s
MIn 3: 40 Seconds Double Unders
*Score is total reps completed for all rounds combined.
Metcon (No Measure)
1,000m Row @2K Race Pace
Then 3 Rounds NFT:
5 Strict HSPU (Deficit if possible)
8 Strict T2B
16 Alternating Pistol Squats
Perform before your class or workout for the day when possible. Otherwise use as a finisher.
*50ft Handstand Walk after each round