Weekend Warriors
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
12 Thrusters 75#/45#
7 Pull Ups
10 Front Squats
10 Push Ups
12 Thrusters 75#/45#
7 Pull Ups
10 Front Squats
10 Push Ups
Friday BURN
Metcon (Time)
3 RFT
500m Ski Erg
500m Row
50 Goblet Squats
800m Run
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
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
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
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
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
30 DUs
5 HSPU
Tuesday CrossFit
Easy Fran (Time)
3 RFT
21 Thrusters 95#/65#
21 C2B Pull Ups
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
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
25 Thrusters 75#/45#
25 Pull Ups
300m Row
1 Athlete works at a time.
One athlete works at a time.
Partition as needed.