CrossFit Black Hive South Schedule

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Hang Power Cleans
10 Jerks
10 Hang Power Snatch
10 OHS

Mobility
10 Scorpion
10 Crash Victim
10 Toy Soldiers
10 Inch Worm
:30 Samson Lunge hold
:30 Pigeon
3 Way Shoulder stretch
3 Way leg stretch
Weightlifting
Push Jerk (3-3-3-3-3 )
starting @ 60% building to 80% E2MOM
Metcon
Metcon (Time)
10 Rounds
1 Power Snatch
2 OHS
3 Clean & Jerks
(135/95)
Black Hive Built
Front Squat (8-6-4-2 )
building off 11/5 E2MOM
Back Squat (8-6-4-2 )
building off 11/9 E2MOM
Metcon (AMRAP - Rounds)
12min EMOM
Odd minutes: 15 Cal Bike
Even minutes: 15 GHD Sit Ups

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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