Sept 7th, 2019

7
Sep

Sept 7th, 2019

CrossFit Black Box – CrossFit

BYOP: Metcon (Time)

In Teams of 2:

10-9-8-7-6-5-4-3-2-1

Wall Balls, 20/14

Box Jump On-and-Overs, 24/20″

Burpees

100m Run Relay after each set

*Each person completes all reps. P1 Finishes their WB set while P2 rests, then P2 completes their set while P1 rests. Etc.

PERF: Metcon (Time)

In Teams of 2:

10-9-8-7-6-5-4-3-2-1

Front Squats, 135/95

Deadlifts, 135/95

Box Jump On-and-Overs, 24/20″

100m Run Relay after each set

*Each person completes all reps. P1 Finishes their FS set while P2 rests, then P2 completes their set while P1 rests. Etc.

Competitor

Metcon (Time)

7 Rounds for time:

100ft Yoke Carry

3 Rope Climbs

Metcon (No Measure)

10-8-6-4-2

Bench Press

Bent Over Barbell Row

Strict Press

Barbell Bicep Curls

*Choose a weight for each that’s at or near a 10RM and stick with it for all sets. Keep rest between sets to 1:00 at most