Black Box classes [please note this is a TESTING DAY!]: A: Take 25 minutes to work up to a heavy single strict press and heavy single weighted pullup – go for a PR only if you are feeling good. B: “Fran”–do not scale if you don’t need to. “Fran” is: Three rounds, 21-15- and 9 reps, for time of: 95#/65# Thruster, Pull-ups
Beginner classes: A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall-slides 3×8. B: 5 rounds for time: 14 jump switch lunges, 7 pullups
A: Rope Climb Practice
B: ‘High Noon’ For Time
Complete the following: 12-11-10-…3-2-1
Row For Calories
Box Jumps (24”/20”)
Here’s what’s on tap for Thursday’s classes:
Black Box WOD/Beginner WOD:
A1: Power clean 3×2; A2: Weighted pushup 3×6-8 [Beginner scaling: Pushup 3x8-12 (add a band around the back if needed).]
Black Box scaling: B: With a partner complete: 100 chest-to-bar pullups, 100 ring dips, 100 toes to bar. Must perform sets of at least 3 reps.
Beginner scaling: B: With a partner complete: 75 pullups, 75 pushups, 75 v-ups. Must perform sets of at least 3 reps.
It’s Mid-Distance Day at CrossFit Endurance: 1X800 1X1000 1X800. Full recovery between each interval.