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June 14, 2017

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CrossFit Black Box – CrossFit


1min Samson stretch each side

1min calf stretch each side

20 Frankenstein steps

10 Spiderman crawl steps

10 Inch worm steps


Metcon (Time)

Move 7,000/5,000lbs from Ground to Overhead as quickly as possible.

*5 Burpees EMOM

Athlete chooses the movement and the weight. Weight will dictate the number of reps required. Athlete can snatch or cnj or use a combination as long as each rep starts on the ground and finishes locked out overhead. However, weight cannot change after the clock begins.

Ex. 7,000 / 135lbs = 52 reps

Cool Down

-Banded hamstring stretch

-Pigeon pose

-Banded across the chest


Metcon (Time)


3 RFT:

20 Cal Bike

20 Cal Row

Rest 1:00