Sept 6th, 2019

6
Sep

Sept 6th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For Total Time:

21-15-9

Calorie Row

Dumbbell Hang Squat Clean, 50/35s

Immediately into…

15-12-9

GHD Sit-ups

Devil’s Presses, 50/35’s

Metcon (Time)

For Total Time:

21-15-9

Calorie Row

Dumbbell Hang Squat Clean, 50/35s

Immediately into…

15-12-9

GHD Sit-ups

Devil’s Presses, 50/35’s

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

10 Cal Ski Erg

20 Double Unders OR 10 Triple Unders

20 Double DB Walking Lunges

20 Sit-ups
To be done before your class or before your workout when possible. Otherwise use as a finisher.

Metcon (AMRAP – Reps)

For Total Reps:

3:00 Clean and jerks, 135/95

3:00 Bar Muscle-ups

3:00 Power Snatches, 135/95

Rest 5:00

2:00 Clean and jerks, 135/95

2:00 Bar Muscle-ups

2:00 Power Snatches, 135/95

Rest 5:00

1:00 Clean and jerks, 135/95

1:00 Bar Muscle-ups

1:00 Power Snatches, 135/95