Sept 10, 2019

10
Sep

Sept 10, 2019

CrossFit Black Box – CrossFit

Weightlifting

Shoulder Press (5-5-5-5 (Opening set at 75%, increase across))

*Superset w/100m Farmers Carry

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8Min:

8 Unbroken T2B

30 Double Unders
RX+=Only Unbroken Sets of both movements count.

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

250m Row Sprint

8-10 Butterfly Pull-ups

16 Alternating Pistol Squats

25ft Handstand Walk
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

3 Rounds:

12-9-6 Touch-and-Go Clean and Jerks, 135/95 (no more than 155/105)

:30 Rest between sets/3:00 Rest between rounds.

**Try to stick to unbroken TNG sets.