Month: November 2020

Tuesday BURN

Metcon (Time)
6 RFT
45 D/U’s
35 Squats 45#/30#
25 Box Jumps
15 Burpees

Tuesday CrossFit

Metcon (AMRAP – Rounds and Reps)
EMO2M 8m
20/16 Cal Row
Max D/U’s
rest 3m
EMO2M 8m
20/16 Cal Ski
Max Squat

Monday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
10 KB Swings
10 Russian Twists
200m Row/Bike
+10/+100m Each Round

Monday CrossFit

Drop Snatch (6m Clock find Heavy Single)
Snatch Balance (6m Clock to Find Heavy Single)
Metcon (Time)
2 RFT
20 OHS w/ Plate 25#/15#
20 Burpee Over Plate

Friday BURN

Metcon (Time)
10 RFT
25 DUs
20 Deadlifts 75#/45#
15 C&J
5 Renegade Rows 35#/20#

Friday CrossFit

Metcon (AMRAP – Reps)
Partner
8m Clock
Max Burpee Box Jump Overs
Metcon (Calories)
Partner
10m Clock
Row for Cal

Thursday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1k Meter Row
100 Air Squats
50 DB OHL 35#/20#
25 DB Push Ups

Thursday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 4
8 HS 95#/65# – 8 Bur-OB
Rest 2m
AMRAP 6
50 D/U’s – 50 Squats
Rest 2m
AMRAP 4
10 PC&J – 10 Push Press

Wednesday BURN

Metcon (Time)
3 RFT
100 DUs (x2 singles)
25 Push Ups
800m Row/Ski
25 Pull Ups
800m Run (30 Cal Bike)
25 Wall Ball 20#/14#

Wednesday CrssFit

Overhead Squat (5, 4, 3, 2, 1)
Metcon (AMRAP – Reps)
6m Clock
Max DB Burpees 50#/35#