Oct 1, 2019

1
Oct

Oct 1, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

200m Single-Arm Farmers Carry, 70/53

6 Burpees Over Wall

12 Push-up to Renegade Row, 50/35’s

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds NFT:

100ft Sled Push

10 Strict T2B

10 Double Dumbell Snatches

10 Double Dumbbell Thrusters

*Light to moderate weight on all movements. Target is to work on stable movement and efficient technique while getting comfortable working with the dumbbells.
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

EMOM for 21min:

MIn 1: 10/8 Cal Ski Erg

Min 2: 10/8 Cal Assault Bike

Min 3: 10/8 Cal Row