CrossFit – Fri, Jan 20
Metcon (AMRAP – Reps)
<p>FGB Style</p><p>3 rounds altering between</p><p>1 min Cal Row</p><p>1 min Wallballs</p><p>1 min Burpees</p><p>1 min Ring Rows</p><p>1 min rest</p>
CrossFit – Thu, Jan 19
Metcon (Time)
<p>100 DU</p><p>50 Box Step Overs</p><p>80 DU</p><p>40 Push Press (95/65)</p><p>60 DU</p><p>30 Front Squats (95/65)</p><p>40 DU</p><p>20 Front Rack Barbell Lunges (95/65)</p><p>20 DU</p><p>10 Clusters (95/65)</p>
CrossFit – Wed, Jan 18
Metcon (Weight)
<p>Sumo Deadlift+ Shrug Complex</p><p>5-5-5-3-3-3</p><p>1 rep = 1 SD+ 3 shrugs</p>
<p>score weight used for last set of 3 reps; increase wt throughout</p>
Metcon (Time)
<p>21-15-9</p><p>SDHP (115/75)</p><p>Pull Ups</p>
