Sept 17th, 2019

17
Sep

Sept 17th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

50 Double Unders

30 Wall Balls, 20/14

*Every time you break on WBS, Add 1:00 to your finishing time
RX+=unbroken on DU and WBS

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

10 Cal SkiErg

10 Single Leg RDL’s w/kb, each leg

10 Strict T2B

10 Close Grip OHS
Do before your class or workout for the day when possible. Otherwise, use as a finisher.

Front Squat (5-5-5-12-12)

*Working sets of 5 greater than 75%. Drop sets of 12 at 50-55%