Sept 9, 2019

9
Sep

Sept 9, 2019

CrossFit Black Box – CrossFit

Metcon

Perf: Metcon (Time)

3 Rounds For Time:

200m Run

20 Hang Power Snatches, 75/55

250 Row

20 Thrusters, 75/55

FIT: Metcon (Time)

3 Rounds for time:

200m Run

20 Kettlebell Swings,53/35

250m Row

20 Thrusters, 75/55

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Cal Ski Erg

5-7 Ring Muscle-ups (Or C2B + Dips)

10 Narrow Grip OHS

20 Double Unders or 10 Triple Unders
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Snatch (3-3-2-2-1-1 (75%-80%-85%-88%-90%-90%))

Barbell Hip Thrusts (8-8-8-8)

*increase across…Superset w/1 Pegboard ascent OR Max effort static hold