Month: December 2019

Wednesday BURN

Metcon (Distance)
10m Clock
Tabata Squats (4 Min)
Max Run for Meters w/ remaining time
10m Clock
Tabata Push Ups
Max Row for Meters
10m Clock
Tabata Lunges
Max Run for Meters

Happy New Year!

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
2 Deadlifts 225#/155#
200m Run
2 Hang Cleans 135#/95#
50 D/U’s (x3 Singles)
+2 Reps after each Round (Excludes D/U’s & Run)

Tuesday BURN

5k Run (Time)
Max Effort 5k Run

Tuesday CrossFit

Metcon
Metcon (Time)
For Time
55 Burpees
800m Run
55 Box Jump Over
1k Meter Row
55 SA DB C&J
200 D/U’s

Monday BURN

Metcon (AMRAP – Reps)
30m Clock
Max Wall Ball
EMO10M
Run 800m

Monday CrossFit

Strength
Back Squat (1 x 20)

Metcon
Metcon (AMRAP – Reps)
EMOM 7
5 Thruster 155#/85#

Weekend Warriors

Metcon
Metcon (Distance)
20 Min Row for Meters
Partners Alternate Every 500m

Friday BURN

Metcon (Time)
For Time
Sprint 400m
Walk 400m
x6 (3 Miles)

Push yourself on every sprint.
Focus on breathing deeply during walk.

Friday CrossFit

Strength
Push Jerk (5 x 3 @77%)

Metcon
Metcon (AMRAP – Reps)
Tabata Air Squat
Metcon (AMRAP – Reps)
Tabata Push Ups

Thursday BURN

Metcon (Distance)
30 Min Clock
Row for Meters
300m Row
30 Thrusters 15#/PVC
600m Row
30 Thrusters
900m Row
30 Thrusters
1200m Row
30 Thrusters
Etc.