CrossFit Black Hive South Schedule

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2 Rounds
250m Row
10 Rus. KB Swings
10 Kip Swings

Mobility
10 Wall Slides
10 Dislocates
10 Scorpion
10 Crash Victim
Weightlifting
Back Squat (5-5-5-5-5)
starting @ 60% building to 80% E2MOM
Metcon
Metcon (4 Rounds for reps)
10min AMRAP
odd minutes: max KB Swings (53/35)
even minutes: max Pull Ups

Rest 2 minutes

10min AMRAP
odd minutes: max cal row
even minutes: max HR push ups
score is total reps of each movement
Black Hive Built
Clusters (2-2-2-2-2-2-2-2-2-2)
E2MOM (use same or more weight as 10/1)
Metcon (Time)
For Time
50 Man Makers (35/20’s)

Why CrossFit Black Hive South?

CrossFit Black Hive - South serves the South Ponte Vedra, Nocatee, and St. Augustine communities offering all levels of CrossFit training, beginner to competitive athlete. At all of our locations, and among all of our certified coaches, our goal is to be the most educated, experienced, and family-oriented gym in Florida. Come see the difference.

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