CrossFit Black Hive South Schedule

Voted #1 in Jacksonville

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
10 Alt. Step Ups
5 Hang Power Snatch
5 OHS

Mobility
10 Dislocates
10 Around the Worlds
10 Good mornings
10 Samson Lunges
10 WGS
3 Way Shoulder Stretch
3 Way Leg Stretch
Weightlifting
3 Front Squats + 2 Push Press (5 sets)
building E2MOM
Metcon
Metcon (Time)
21-15-9
OHS (135/95)
Box Jumps (30/24)
Black Hive Built
Metcon (Time)
3 Rounds
400m Run
30 Cal Row
30 Wall Balls (20/14)

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