Month: November 2019

Monday BURN

Metcon (Time)
10 RFT
20 Air Squats
20 Sit Ups
10 Swings

30m Time Cap

Monday CrossFit

Back Squat (5 x 5 @70-75% 1RM )
25+ reps with light weight prior to starting the lift.
Metcon (AMRAP – Reps)
5m Clock
Max Double Unders
EMOM 10 Sit Ups

Finisher
Metcon
EMOM x 8 (alternating):
12 Standing Barbell Curls
20 Reps Banded Pushdowns

Even – curls
Odd – banded push downs

Weekend Warriors

Metcon (Time)
Run-Karen-Run
For Time
150 Wall Ball 20#/14#
EMO4M 400m run

Starts with run