CrossFit Black Hive Atlantic Schedule

 

Monday-Friday

  • CrossFit 5:30 am
  • Crossfit 9:00 am
  • CrossFit 12:00 pm (No 12:00 on Friday)
  • CrossFit 4:30 pm
  • CrossFit 5:30 pm

 

Saturday

  • CrossFit 9:00-10:00 am
  • Open Gym 9:00-11:00 am
Voted #1 in Jacksonville

CFBH Atlantic WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
200m Run
2 Rounds
5 Front Squats
5 Push Press

Mobility
10 Around the worlds
10 Good mornings
10 PVC Windmills
10 Cossacks
10 Toy Soldiers
10 WGS
10 Scorpions
:30 Pigeon
Weightlifting
Push Press (5-5-4-4-3)
building E2MOM
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
200m Run
100m Farmer’s Carry
20 DB Front Squats

(50/35’s in each hand)
- count the run and farmer's carry distance as 1 rep each
Black Hive Built
3 Snatch Grip Push Press + 3 OHS (4 sets building off 2/3 )
- Superset
Clean Pull (5x4 @ 90% E2MOM)
pause below the knee
Metcon (Time)
21-15-9
OHS (115/75)
T2B

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