CrossFit – Fri, Aug 4
Metcon (Time)
<p>3 rounds</p><p>400m Run</p><p>20 Squats</p><p>5 wall walks</p><p>then </p><p>3 rounds</p><p>500m Row</p><p>20 squats</p><p>5 wall walks</p>
CrossFit – Thu, Aug 3
Metcon (AMRAP – Reps)
<p>2 rounds of</p><p>4 min EMOM</p><p>8 Deadlifts (225/155) Rx+ (155/95)</p><p>then max hollow rocks</p><p>rest 2 min</p><p>4 min EMOM</p><p>8 Hang Clean & Jerks (135/95) Rx+ (96/65)</p><p>then Max Box Jumps</p><p>rest 2 minutes</p><p>Score will be total reps of hollow rocks and box jump</p>
CrossFit – Wed, Aug 2
Metcon (AMRAP – Reps)
<p>3 rounds </p><p>1 min Max Thrusters</p><p>Round 1 = 115/80</p><p>Round 2 = 95/65</p><p>Round 3 = 65/45</p><p>Rest 3 minutes between rounds</p>
Metcon (AMRAP – Rounds and Reps)
<p>8 min AMRAP</p><p>1 burpee</p><p>2 pull ups</p><p>2 burpees</p><p>4 pull ups</p><p>3 burpees</p><p>6 pull ups</p><p>and so on.</p>
