Oct 16th, 2019


Oct 16th, 2019

CrossFit Black Box – CrossFit


Metcon (Time)

For time:

50 Cal Assault Bike

50 Push Presses, 75/55

25/20 Cal Row

50 Toes-to-bar

50 SDHP, 75/55

25/20 Cal Row

50 Hand Release Push-ups

50 Abmat Sit-ups

25/20 Cal Row
45 Min Time Cap


Metcon (No Measure)


3 Rounds NFT:

15 Cal Assault Bike (Above 300watts)

6-8 Strict T2B

6-8 Strict C2B/Pull-ups

10 Strict Ring Dips w/pause in bottom
To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**To be done before the daily wod when possible. Best practice is to try to separate by a couple of hours and some food**

With a running clock:


Work to a heavy triple of TNG Power Cleans

10:00-13:00 Rest


1:00 Max Power Cleans

1:00 Rest

:45 Max Power Cleans

:45 Rest

:30 Max Power Cleans

:30 Rest

:30 Max Power Cleans

*Use 70% of the heaviest successful triple performed in the first 10min.