Tuesday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
10 KB Swings
10 Russian Twists
200m Row/Bike
+10/+100m Each Round
10 KB Swings
10 Russian Twists
200m Row/Bike
+10/+100m Each Round
Tuesday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
10 DL 225#/165#
10 Box Jump 20"/24"
10 Elevated Push Ups
10 DL 225#/165#
10 Box Jump 20"/24"
10 Elevated Push Ups
Monday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
1000m Row
50 Thrusters 45#/30#
15 Jumping Pull Ups
1000m Row
50 Thrusters 45#/30#
15 Jumping Pull Ups
Monday CrossFit
Strength
Shoulder Press (4 x 8 @60-65% +3 Strict Pull Ups between each set.)
Metcon
Metcon (Time)
For Time
300 Air Squats
EMOM 4 Burpees
300 Air Squats
EMOM 4 Burpees
Friday BURN
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Goblet Squats
20 SA DB PS
200m Run
AMRAP 15
10 Knee to Elbow
20 DB OH Sit Up
200m Row
10 Goblet Squats
20 SA DB PS
200m Run
AMRAP 15
10 Knee to Elbow
20 DB OH Sit Up
200m Row
Friday CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
300m Row
20 HPC 135#/95#
300m Row
20 HPC 135#/95#
HAPPY THANKSGIVING
HAPPY THANKSGIVING
Wednesday BURN
Metcon (Time)
6 RFT
45 D/U’s
35 Squats 45#/30#
25 Box Jumps
15 Burpees
45 D/U’s
35 Squats 45#/30#
25 Box Jumps
15 Burpees
Wednesday CrossFit
Front Squat (10m Find Heavy Set of 10)
Metcon
Metcon (Time)
For Time
40 Swings 53#/28#
40 SA KB C&J
40 SA OHL
40 Swings 53#/28#
40 SA KB C&J
40 SA OHL
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