Sumo Deadlift (6 rds EOMOM + 8 Strict Rings Dips )
Metcon (AMRAP – Reps)
Reverse 4 min TABATA (10s Work / 20s Rest)
Clean and Jerk (135/95)
Metcon (Time)
Relay #1
2 rounds per partner
10 DB Goblet Squats (70/55)
50m Uneven DB Farmer Carry (70 & 55 / 50 & 35)
15 DB Snatch (55/35)
50 m Uneven DB Farmer Carry (70 & 55 / 50 & 35)
10 DB Lunges (70/55)
Metcon (Time)
2 rounds per partner of
400m Run
10 DB Box Step Ups (55/35)
10 DB Push Press (55/35)
Great job to Courtney in Megan in the CrossFit Tarpon Throwdown!
Metcon (Time)
50 Hollow Rock Buy In
10-1
1-10
Front Squats (135/95)
HR Push Ups
10 min Cap
Metcon (Time)
50 Hollow Rock Buy In
10-1
1-10
Power Cleans (135/95)
Burpees
10 min Cap
