Month: September 2020

Thursday BURN

1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Metcon (Time)
For Time
100 Thrusters 45#/30#

Thursday CrossFit

Metcon (Time)
For Time
300m Row
1m Rest
x10

Wednesday BURN

Metcon (Time)
3 RFT
500m Ski Erg
500m Row
50 Goblet Squats
800m Run

Wednesday CrossFit

Hang Clean (10m to find Heavy Single )
Split Jerk (10m to find Heavy Single )
Deadlift (10m to find Heavy Single )

Tuesday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 33
1k meter Row
1k meter Ski Erg
50 Cal Assault Bike
50 Med Ball Sit Ups

Tuesday CrossFit

Metcon (Time)
For Time
50 Air Squats
50 Swings
50 SB OTS 100#/50#
50 Thrusters 45#/30#
400m EMO5M

Monday BURN

Metcon (Distance)
For Distance
8m Row
8m Ski Erg
8m Assault Bike
8m Running

Monday CrossFit

Brian (Time)
2 RFT (test)
500m Row
20 Box Jump Over 24/20
15 Wall Ball 20/14
10 Burpees
5 C2B Pull Ups

Weekend Warriors

Metcon (AMRAP – Rounds and Reps)
AMRAP 24
12 Thrusters 75#/45#
7 Pull Ups
10 Front Squats
10 Push Ups

Partner up!
One athlete works at a time.
Partition as needed.

Friday BURN

Metcon (Time)
3 RFT
500m Ski Erg
500m Row
50 Goblet Squats
800m Run