CrossFit – Fri, Jan 27
Metcon (Time)
<p>21 -15 – 9 – 15 – 21</p><p>Cleans (115/80-Rx+)(95/65)</p><p>Medball Slams</p><p>Swings (70/55-Rx+)(55/35)</p><p>Toes to Medball</p>
CrossFit – Thu, Jan 26
Clean and Jerk (Weight)
Metcon (AMRAP – Reps)
<p>8 min AMRAP</p><p>3 rounds</p><p>20 Wallballs</p><p>25m Single DB Lunge (55/35)</p><p>then</p><p>Max Alt DB Snatch (55/35)</p>
<p>Score total snatch reps</p>
CrossFit – Wed, Jan 25
Metcon (Time)
<p>4 rounds</p><p>400m run</p><p>20 Box Jumps</p><p>10 HSPU</p><p>rest 2 min</p>
Metcon (Time)
<p>Core Finisher</p><p>3 min of strict plank hold</p><p>20 sit ups each time you break</p><p>Plank is to be done with arms fully extended out.</p>
