Sept 16th, 2019

16
Sep

Sept 16th, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

5 Rounds for time:

4 Bar Muscle-ups

8 Thrusters, 115/80

12 Bar-Facing Burpees

Rest 1:00

FIT: Metcon (Time)

5 Rounds for time:

12 Pull-ups

12 Thrusters, 95/65

12 Bar-Facing Burpees

Rest 1:00

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

25 Cal Row

5 Ring MU

10 Handstand Push-ups

5 Muscle-Snatches
*To be done before your class or workout for the day when possible. Otherwise, use as a finisher

Snatch (3-2-2-1-1 (80%-85-88-90-93))

Snatch Pull (3-3-3 @ 103% of 1RM snatch)

Superset w/3 high box jumps