CrossFit Black Hive Beaches Schedule

Voted #1 in Jacksonville

Beaches WOD

CrossFit Black Hive WOD
Warm-up
300m Run
10 Russian KB Swings
10 Kip Swings

Mobility
10 Around the Worlds
10 Good mornings
10 PVC Windmills
10 WGS
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Pigeon
Weightlifting
Split Jerk (3-3-2-2-2)
building E2MOM
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Black Hive Built
Metcon (Time)
3 Rounds
20 Cal Row
10 Devil Press (50/35 each hand)

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