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Nov 7, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

5 Rounds

400m Run

1 Round of “DT”
1 round of DT= 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks (155/105)

Competitor/Accessory

Metcon (No Measure)

6 Rounds:

1:00 light row

20% of your max muscle ups

*If you’re still looking for your first MU, or trying to improve them..

4 Rounds:

6-8 Strict False Grip Ring Rows

6-8 30-40 second ring supports at the top of the dip

First Pull-up

Metcon (No Measure)

4 Rounds

6-8 Strict Ring Rows w/pause at the top

6-8 Strict Pull-ups w/band.

*Use band that makes pull-ups difficult but you can still do 6 unbroken