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Aug 2, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

4 Rounds for time:

15 Power Snatches, 95/65

12 OHS, 95/65

9 Burpees

Cool Down

-Wall stretch

-Pigeon pose

-Lax ball shoulder rollout

Competitor/Accessory

Bench Press (3-3-3-3-3-3)

6 sets of 3 at 85% of your 1RM Bench Press

*Super set with immediately doing 10 U-Push Ups after your bench set*

Metcon (Calories)

Bike Conditioning

Every 2 minutes for 20 minutes

:30 secs Max Effort Calories on the Assault Bike

:90 secs REST