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Monday BURN

Metcon
2000m Run
30 Reps Every 400m
Lunges
Jumping Squats
Push Ups
Toe Touches

Monday CrossFit

Metcon (AMRAP – Rounds and Reps)
AMRAP 18
5 L-Hang Pull Ups
8 Tall Box Jumps
5 DB Thrusters 50#/35#
8 DB Litter Carry Lunges

Weekend Warriors

Strength
Metcon
3 SETS
10/10 DBL DB Split Squats (Suitcase)
12 Alt. DB Strict Press*
1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

Metcon
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…

AMRAP x 16 MINUTES*
4 DB Front Squats (50/35)
3 DB Box Step Over (20)
2 DB Thrusters
1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

Friday BURN

Metcon
3 rounds
2m Row
2m Thrusters 45#/30#
2m Run
2m OH Lunge
2m D/Us

Friday CrossFit

Back Squat (1 x 20)
1-Mile Run (Time)
Max Effort 1-Mile Run

Carry additional weight of any type 25#/15#

Thursday BURN

Metcon
6 Rounds
750m Row
15 Burpee Over Rower
20 1-Arm Alt DB Snatch

Thursday CrossFit

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Wednesday BURN

Metcon
4 RFT
22 Push Press 30#/15#
44 Back Squats
800m Run

First round should remain in the YELLOW. Stay paced on the run. Did you stay in the YELLOW while maintaining your pace?

Wednesday CrossFit

Metcon (AMRAP – Reps)
Tabata
Air Squats
Metcon (AMRAP – Reps)
Tabata
Push Press 45#/15#
Metcon (AMRAP – Reps)
Tabata
T2B
Metcon (AMRAP – Reps)
Tabata
Box Jump Over

Tuesday BURN

Metcon (Time)
For Time
Tabata Squat
1500 Meter Row
Tabata Lunge
1500 Meter Row
Tabata Abs
1500 Meter Row

Tabata = 20 seconds of work/10 seconds rest x8