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Wednesday CrossFit

Metcon (Time)
10-15-20-25
Thruster 95#/65#
Burpee Over Bar
Double Under

Tuesday CrossFit

Metcon (AMRAP – Rounds)
AMRAP 11
8 Deadlifts 155#/115#
8 Push Ups
rest 3m
AMRAP 11
8 Swings 53#/35#
8 Goblet Squats
Metcon (Time)
10-15-20-25
Thruster 95#/65#
Burpee Over Bar
Double Under

Monday CrossFit

Overhead Squat (5, 5, 5, 5, 5 )
Metcon (Time)
For Time
80 Wall Ball 20#/16#
10 Push Ups Every Time you stop or pause.

Weekend Warriors

Metcon (Time)
4 RFT
800m Run
15 Pull Ups
15 T2B

Friday CrossFit

3-Hang Clean (1, 1, 1, 1, 1 Full Clean)
1 Hang Clean
1 Mid Hang Clean
1 High Hang Clean
Metcon (AMRAP – Reps)
7m Clock
Max Burpees

Thursday CrossFit

Metcon
2 RNFT
20 Step Ups 20" – 50#/35#
20 HSPU
20 Roll Outs from knee
20 Kipping Pull Ups
20 Floor lengths Bag Carry 150#/50#
400m ALL OUT RUN

Attempt every 20 reps unbroken

Wednesday CrossFit

Metcon (AMRAP – Reps)
5000m Row with a Partner
Switch every 500m
MAX Pull Ups/Jumping Pull Ups when not rowing.

Tuesday CrossFit

Metcon (AMRAP – Reps)
AMRAP 22
29 Burpees
Max Hang Clean & Jerk 165#/115#

Max reps without stopping or holding.

Monday CrossFit

Back Squat (10m Find Heavy Single)
Metcon (Time)
For Time
25 of Each
Push Ups
DB Front Squat 50#/35#
Wall Ball
Box Jump

Weekend Warriors

Metcon (AMRAP – Rounds and Reps)
AMRAP 28
10 Squat 75#/45#
10 Swings
10 Front Squats
10 T2B
10 Hang Pwr Cleans
200m Run

With a Partner
Alternate every 10 reps.
Both run 200m same time