Oct 2nd, 2019

2
Oct

Oct 2nd, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

For time:

20 Strict HSPU

50ft Handstand Walk

15 Front Squats, 155/105

15 Strict HSPU (4/2″ deficit)

100ft Handstand Walk

15 Front Squats, 155/105

10 Strict HSPU (8/4″ deficit)

150ft Handstand Walk

15 Front Squats, 155/105
*20min time cap

FIT: Metcon (Time)

For time:

20 Seated Dumbbell Strict Presses

3 Wall Walks

15 Front Squats, 135/95

15 Seated Dumbbell Strict Presses

6 Wall Walks

15 Front Squats, 135/95

10 Seated Dumbbell Strict Presses

9 Wall Walks

15 Front Squats, 135/95
20:00 time cap

Competitor

Metcon (AMRAP – Reps)

4 Rounds:

In 2:00

Run 200m

Max Effort T2B in remaining time

Rest 4:00

Metcon (No Measure)

4 Sets:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups

*Shoot for unbroken without coming off the bar. For weighted pull-ups, hold dumbbell in between feet and drop before doing the 5 strict. Scale and rest as necessary.