CrossFit Black Hive South Schedule

South WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
10 Cal Bike or Row
10 Hang Power Cleans
10 Strict Press

Mobility
10 Inch Worm to Sumo Squat
10 Cossacks
10 WGS
10 Samson Lunges
10 Wall Slides
10 Dislocates
3 Way Shoulder Stretch
Weightlifting
Zots Press (3-3-3-3)
Building (if possible) E2MOM
Metcon
Metcon (Time)
7 Rounds
5 Power Cleans (155/105)
200m Sprint
Black Hive Built
Metcon (Time)
3 Rounds
100 Double Unders
10 Power Snatch (155/105)

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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