clickscrazy

view all post by

The BURN

Metcon (AMRAP – Reps)
30m Clock
10 Lunges
10 Air Squats
10 Swings
10 Back Stepping Lunges
+10 after each round

Thursday CrossFit

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Wednesday BURN

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

Wednesday CrossFit

Clean and Jerk (5, 4, 3, 2, 1 Starting @70%)
Metcon (AMRAP – Rounds)
AMRAP 7
3 Bar MUs
12 Lunges

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 (AMRAP – Reps)
30s Work/Rest Each
D/U’s
Squatting DB FR Hold 50#/35#
Burpee
SA DB PS 50#/35#
Jumping Squats
X3

Monday BURN

Metcon (Time)
For Time
150 Sit Ups
150 Air Squats
150 Wall Ball
EMO5M
400m Run

Monday CrossFit

Metcon (Time)
For Time
100 Thrusters 95#/65#
EMOM
4 Burpee Over Bar

15m Time Cap

Weekend Warriors

Friday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 10
22 Swings – 22 Sit Ups

AMRAP 10
33 Goblet Squats – 33 Push Ups

AMRAP 10
44 SA KB FRL – 44 Lunges