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Oct 3, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find a heavy set of 3)

Metcon

Metcon (Time)

E2M for 10min:

10 Front Rack Lunges (athlete chooses the weight)

*Alternating for 5 steps each leg. Bar comes from the floor. Pose heaviest successful set of 10.

Competitor/Accessory

Metcon (Time)

21-18-15-12-9

GHD Sit-ups

Assault bike calories

*If you’re new to ghd situps, scale range to parallel with the floor