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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

Friday CrossFit

Split Jerk (3, 3, 3, 3, 3)
Metcon (Time)
2 RFT
400m Run
10 Renegade Rows
15 T2B

Thursday BURN

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

Thursday CrossFit

Metcon (Time)
3 RFT
500m Ski Erg
20 Sit Ups
20 SA DB Pwr Snatch 50#/35#
20 Push Ups
500m Row

Wednesday BURN

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

Wednesday CrossFit

Deadlift (5, 5, 3, 2, 1)
Metcon (AMRAP – Reps)
AMRAP 7
30 DUs
5 HSPU

Tuesday CrossFit

Easy Fran (Time)
3 RFT
21 Thrusters 95#/65#
21 C2B Pull Ups

Monday CrossFit

Metcon (AMRAP – Reps)
1m Each
Rope Climb
Row for Cal
Pull Ups
Burpees
Swings
x3

Weekend Warriors

Metcon (AMRAP – Rounds and Reps)
AMRAP 24
25 Thrusters 75#/45#
25 Pull Ups
300m Row

1 Athlete works at a time.