Oct 22nd, 2019


Oct 22nd, 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/3 Max Effort Broad Jumps

*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 15:00

Min 1: 45sec max Wall Balls, 30/20

Min 2: 45sec max Box Jump On-and-Overs, 24/20″

Min 3: 45sec max Ball Slams, 25-40lbs

*Score total reps


Metcon (No Measure)


3 Rounds NFT:

10 Cal SkiErg

6-8 Strict C2B Pull-ups

6-8 Double DB Snatches

15 GHD Sit-ups

Metcon (5 Rounds for time)

Rowing intervals on Damper of 10:


2:00 Rest between

*Maintain consistency between intervals. Pace should be within 3 seconds of each other for all 5.