CrossFit – Fri, Aug 11
Bench Press (Weight)
Metcon (Time)
<p>50 box jumps</p><p>50 CAL ROW</p><p>25 box jump</p><p>25 CAL ROW</p>
CrossFit – Thu, Aug 10
Metcon (Time)
<p>21-18-15-12-9-6-3 of Deadlifts (185/115)</p><p>Complete 20 DU after complete of each set (total of 140 DU)</p><p>rest 4 min</p><p>21-18-15-12-9-6-3 of SDHP (95/65)</p><p>Complete 20 DU after complete of each set (total of 140 DU)</p>
CrossFit – Wed, Aug 9
Metcon (AMRAP – Reps)
<p>6 min AMRAP</p><p>Perform 10 OHS (115/80) @ 0, 2, & 4 min marks</p><p>then max over the bar burpees</p>
<p>rest 4 min</p>
Metcon (AMRAP – Reps)
<p>6 min AMRAP</p><p>Perform 15 hang snatches (95/65) @ 0, 2, & 4 min marks</p><p>than max med ball sit ups</p>
<p>rest 4 min</p>
Metcon (AMRAP – Reps)
<p>6 min AMRAP</p><p>Perform 20 hang squat snatch (45/35) @ 0, 2, & 4 min marks</p><p>then max wall balls</p>
