CrossFit – Fri, May 10
Metcon (AMRAP – Reps)
<p>FGB Format</p><p>3 rounds</p><p>1 min Pistols</p><p>1 min Push Up + Alternating Wall Touch*</p><p>1 min Split Jumps w/ plate (25/15)</p><p>1 min Rev. Plate Burpees</p><p>1 min Rest</p>
CrossFit – Thu, May 9
Metcon (AMRAP – Rounds and Reps)
<p>20 min AMRAP</p><p>30 DU</p><p>10 Front Squats (75/55)</p><p>10 Push Press (75/55)</p><p>10 Thrusters (75/55)</p><p>30 DU</p><p>rest 1 min</p>
CrossFit – Wed, May 8
Bench Press (Weight)
<p>10 @ 50%</p><p>8 @ 60%</p><p>6 @ 70%</p><p>4 @ 80</p><p>Last set is for 3 RM 80-90% of 1 RM</p>
Metcon (Time)
<p>Core Finisher</p><p>100 Sit Up Buy In</p><p>then</p><p>10 rounds</p><p>10 Hollow Rocks</p><p>10 Mountain Climbers</p><p>then </p><p>50 Sit Up buy out</p><p>12 min Cap</p>
