CrossFit – Thu, Feb 23
Metcon (Time)
<p>18-15-12-9-6-3</p><p>Hang Cleans (135/95)</p><p>Pull Ups</p><p>15 min Cap</p>
Metcon (AMRAP – Rounds)
<p>Death By 400m Runs</p><p>Start with 2m10s (men) 2m20s (women)</p><p>Drop 10s each round</p>
CrossFit – Wed, Feb 22
Metcon (AMRAP – Reps)
<p>1 minute of max Back Squat</p><p>Set 1 @ 135/95</p><p>rest 4 min</p><p>Set 2 @ 185/135</p><p>rest 4 min</p><p>Set 3 @ 225/155</p>
Metcon (Time)
<p>Core Finisher</p><p>40 Hollow Rocks</p><p>20 Toes to Plate</p><p>30 Hollow Rocks</p><p>15 T2P</p><p>20 Hollow Rocks</p><p>10 T2P</p><p>10 Hollow Rocks</p><p>5 T2P</p>
CrossFit – Tue, Feb 21
Metcon (Time)
<p>50 box jumps</p><p>15 HSPU</p><p>then</p><p>4 rounds of</p><p>25m OH Barbell Lunges (96/65)</p><p>12 Over the bar burpees</p><p>then</p><p>15 HSPU</p><p>50 box jumps</p>
