CrossFit Black Hive Avenues Schedule

Avenues WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
400m Run
20 Alt. Step Ups
10 Hang Snatch
10 OHS

Mobility
10 Dislocates
10 Good mornings
10 WGS
10 Crash Victims
:30 Figure 4
3 Way Shoulder Stretch
3 Way Leg Stretch
Weightlifting
Back Squat (1RM)
20 minutes to find
Metcon
Metcon (Time)
21-15-9
OHS (135/95)
Box Jumps (30/24)
Black Hive Built
Squat Clean (4 sets - 3,2,1)
12min EMOM
min 1 - 3 reps @ 70%, min 2 - 2 reps @ 75%, min 3 - 1 rep @ 80%, min 4 - rest
Single Arm DB Push Press (6 sets - 6,5,4,3,2,1)
E2MOM
Metcon (Time)
5 Rounds
200m Run
2-4-6-8-10
DB Thruster (55/35)

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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