17 October, 2017
Black River CrossFit Programme Endurance

Workout Of The Day- Wednesday 18 October 2017

Part A:   Cleans:   EMOM6: 4 Touch and go power cleans @ 70-80% of Max power clean Rest 1 Min EMOM6: 4 Shoulder to O/H […]
16 October, 2017

Workout Of The Day- Tuesday 17 October 2017

A: Find 10 Rep Max Bench Press Then… do 4×5 @ your 10 rep max weight. B: In 9 mins 70/50/40 cal Assault Bike 40 GHD’s/ […]
16 October, 2017

Workout Of The Day- Monday 16 October 2017

A: 8-6-4-6-8 Back Squat Strict Toes To Bar Leg Raises B:EMOM 16 Min 1: 60m Farmers Carry Min 2: 15/10/8 cal row Min 3: 40 Du’s/ […]