CrossFit Black Hive Avenues Schedule

Avenues WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
20 cal bike/row
10 Romanian Deadlift
10 Hang Power Clean
10 Jerks
10 Kip Swings

Mobility
10 Dislocates
10 Around the Worlds
10 PVC Windmills
10 Scorpion
10 Crash Victims
:30 Pigeon
3 Way Shoulder Stretch
Weightlifting
Deadlift (3-3-3-3-3 building from 65%-90%)
Deficit if proficient and comfortable
E2MOM
Metcon
Metcon (Time)
5 Rounds
400m Run
4 Pull Ups (strict if possible)
4 Power Clean & Jerks (185/125)
Black Hive Built
Metcon (Calories)
20min bike

At 5, 10, 15, 20min marks do 15 Hip Extensions

Why CrossFit Black Hive Avenues?

CrossFit Black Hive – Avenues is located at 6695 Colray Ct #303, Jacksonville, FL 32258. At all of our locations, our goal is to be the most educated, experienced, and family-oriented gym in North Florida. Experience the difference. Come see why CrossFit Black Hive has been voted #1 in metro Jacksonville, year after year.

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