Sept 3rd, 2019


Sept 3rd, 2019

CrossFit Black Box – CrossFit


Metcon (AMRAP – Reps)

5 Rounds:

With a 3:00 Clock

200m Run

15 Unbroken Wall Balls, 30/20

Max Box Jumps in remaining time, 24/20″

Rest 3:00

*Scale WBS as necessary for unbroken rounds. Score is total Box jumps for all 5 rounds


Metcon (No Measure)


3 Rounds

15 Cal AB Sprint

5 KB Snatches, each arm

5 Kipping Ring MU, or low transitions

10 Alternating Pistols
Do Before your class or before your workout for the day when possible. Otherwise use as a finisher.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

200ft D-Ball Bear Hug Carry

200ft Farmers Carry

20 Cal Assault Bike

Barbell Hip Thrusts (10-10-10-10)