CrossFit Black Hive Atlantic Schedule

Register for the 2019 Grit Games

Register for 2019 Grit Games

CFBH Atlantic WOD

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

Mobility
10 Dislocates
10 Around the Worlds
10 Wall Slides
10 Scorpions
10 Crash Victims
10 Inch Worms
:30 Pigeon
3 Way Shoulder Stretch
Gymnastics
3 Ring Muscle Ups + 3 Ring Dips (4 Sets)
attempt E4MOM
Metcon
Metcon (AMRAP - Reps)
10 Rounds - 1 min each
20 Air Squats
Max Power Clean & Jerk (155/105)
*Score is total C&J
Black Hive Built
Front Squat (1-1-1-1-1-1-1-1-1-1)
building EMOM
Clean Pull (5x3 @ 100% E2MOM)
Clean Pull to explode on 4" platform
Metcon (Time)
21 DB Burpee Step Overs (50/35 each hand) (24/20)
200m Row
15 DB Burpee Step Overs (50/35 each hand) (24/20)
200m Row
9 DB Burpee Step Overs (50/35 each hand) (24/20)
200m Row

Why CrossFit Black Hive - Atlantic?

Visit our CrossFit Black Hive Atlantic location in beautiful, downtown St. Augustine at 1605 Old Moultrie Rd, St. Augustine, FL. At all of our locations, our goal is to be the most educated, experienced, and family-oriented gym in North Florida. Come see why our coaches were voted the best coaches on the north coast.

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