CrossFit in Orange Park
Voted #1, our CrossFit Black Hive West gym location is convenient for Orange Park and the westside of Jacksonville, FL.
West WOD
CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
2 Rounds
5 Romanian Deadlifts
5 Hang Power Snatch
5 OHS
Mobility
10 Dislocates
10 Around the Worlds
10 Samson Lunges
10 PVC Windmills
10 Good Mornings
10 Toy Soldiers
10 Wall Slides
10 YTW
5 Inch Worm to Sumo Squat
:30 Pigeon
2 Rounds
5 Romanian Deadlifts
5 Hang Power Snatch
5 OHS
Mobility
10 Dislocates
10 Around the Worlds
10 Samson Lunges
10 PVC Windmills
10 Good Mornings
10 Toy Soldiers
10 Wall Slides
10 YTW
5 Inch Worm to Sumo Squat
:30 Pigeon
Weightlifting
Bench Press (5-5-4-4-3)
building E2MOM
Metcon
Metcon (Time)
5 Rounds
9 Deadlifts
6 Power Snatch
3 OHS
(135/95#)
9 Deadlifts
6 Power Snatch
3 OHS
(135/95#)
Black Hive Built
Metcon (Time)
400m Run
40 Devil’s Press (50/35’s#)
400m Run
40 Devil’s Press (50/35’s#)
400m Run
