CrossFit Black Hive Avenues Schedule

Avenues WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
200m Row
10 Ring Rows
5 Ring Dips
10 Alt. Step Ups
5 PVC Pipe OHS

Mobility
10 Dislocates
10 Around the Worlds
10 Good Mornings
10 PVC Windmills
10 Samson Lunges
10 Cossacks
:30 Pigeon
3 Way Shoulder Stretch
Power Output Challenge
Metcon (Time)
30 Cal Row
20 OHS (95/65)
10 BBJO (24/20)
*Power Output Challenge*

compare to 5/20
Metcon
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
5 Pull Ups
10 Ring Dips
15 Alt. Pistols
Black Hive Built
Clean and Jerk (1-1-1-1-1-1-1-1-1-1 )
build to heavy EMOM
:45 Weighted Plank (45/25) + 20 Abmat Sit Ups (3-4 sets )
rest 1min between sets
Metcon (Time)
5 Rounds
30 Air Squats
15 Cal Row
7 Power Snatch (75/55)

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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