Nov 9, 2018

9
Nov

Nov 9, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

One of our very own coaches, Brox, attended high school with one of the victims killed in the senseless shooting at Hot Yoga Tallahassee. In their memory, he has designed the following workout.

For time:

2018m Row Buy-in

Followed by:

2 Rounds

11 Clean and Jerks, 135/95

21 Burpee box Jumps, 24/20″

61 Air Squats

Competitor

Metcon (Time)

21-15-9

Dumbbell Hang CNJ, 2×50/35

Burpees

**Looking for all out sprint speed here. No slowing down on the burpees…push as hard as you can for as long as you can.

Snatch Pull (3-3-3-3-3 @ 102% of 1RM)