CrossFit Black Hive Beaches Schedule

 

Voted #1 in Jacksonville

Beaches WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
2 Rounds
5 Front Squats
5 Push Press
5 Hang Power Snatch

Mobility
10 Around the Worlds
10 PVC Windmills
10 Good mornings
10 Dislocates
10 Toy Soldiers
10 Wall Slides
10 Fire Hydrants
10 Crash Victims
:30 Pigeon
3 Way Shoulder Stretch
Weightlifting
Power Snatch (3-3-2-2-2)
building E2MOM
Metcon
Metcon (Time)
9-15-21
Thrusters (95/65)
Burpees Over the Bar
Black Hive Built
8ea Single Arm DB Bent Over Row + 10 Rower Pikes (every 3 minutes)
Build off 9/9
Handstand Hold (Accumulate 3 minutes)
Metcon (Time)
3 Rounds
20 Cal Bike
20 Box Jump Overs (24/20)
20 OHS (45/35#)

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