Oct 15th, 2019


Oct 15th, 2019

CrossFit Black Box – CrossFit


Metcon (No Measure)

Back Squat

85% x 4-6 Reps

3-5 Reps

2-4 Reps

1-3 Reps

*Superset w/max effort set of strict ring dips

*Perform first set of squats at 85% of 1RM for 4 to 6 reps. Based on the number of reps performed, you will increase, decrease or make no change for the next set and perform 3-5 reps. (Weight adjustments are by 5%)


Metcon (AMRAP – Reps)

EMOM for 12min:

Min 1: 45sec Box Jump On-and-Overs, 24/20″

Min 2: 45sec Double Unders

Min 3: 45sec Alternating DB Snatches, 50/35


Metcon (No Measure)

3 Rounds:

20 GHD Sit-ups

60 Second D-Ball Bear Hug Hold, 100/80

Rest 3-4:00

Metcon (No Measure)

Finisher (DO LAST)

3 x 15 reps Reverse Hyper

30-40% of 1RM Back Squat