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Nov 10, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

7 rounds for time:

10 Front Rack Reverse Lunges, 95/65 (5 each leg alternating)

10 Power cleans, 95/65

20 Lateral Hops over the bar

200m Run

Competitor/Accessory

Metcon (Time)

1,000m SkiErg TT
*Ski 1,000m as fast as possible. Post time on C2 website for our team so we can enter to win a second SkiErg!

Metcon (No Measure)

On the 90 Seconds for 5 sets:

4 Front Squats, from rack is fine

10-15 C2B Pull-ups (depending on ability. Scale as necessary)

Squat weight: 70%-72%-74%-76%-78% of 1RM

**Aim is to go immediately into pull-ups following heavy squats with as little rest as possible

First Pull-up

Metcon (No Measure)

3 x 10 Barbell Bicep Curls

2min rest between sets

3 x 10 bent over barbell rows

2min rest between sets