CrossFit Black Hive South Schedule

South WOD

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

Mobility
10 Dislocates
10 Good mornings
10 Around the Worlds
10 Inch Worm to Sumo Squat
10 Scorpions
10 Crash Victims
3 Way Leg Stretch
3 Way Shoulder Stretch
Power Output Challenge
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
5 Deadlifts (225/155)
3 Box Jumps (30/24)
Black Hive Built
Metcon (3 Rounds for reps)
KB Farmers Carry (70/53)
3x100m
Superset
Metcon (3 Rounds for reps)
KB Front Rack Walk (53/35)
3x100m
Superset - Rest as needed between sets
Metcon (Time)
100 Abmat Sit Ups
Metcon (Time)
3 Rounds
15 Power Cleans (95/65)
20 Push Ups
then
2 Rounds
20 Cal Row
50 Double Unders

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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