CrossFit – Sat, Oct 19
Metcon (AMRAP – Rounds and Reps)
<p>Teams of 2</p><p>35 min. AMRAP</p><p>20 Deadlifts 185/135</p><p>400m Farmers Carry 55/35</p><p>30 T2B</p><p>800m Row</p><p>40 DB Hang Snatches 55/35</p>
CrossFit – Fri, Oct 18
Metcon (AMRAP – Rounds and Reps)
<p><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">4 min work – rest 2 min – 8 min work – rest 3 min – 12 min work</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">6 squat box step over (full depth squat then box step over = 1 rep)</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">8 ring rows</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">12 Hollow rocks</span></p>
CrossFit – Wed, Oct 16
Metcon (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">40 Overhead Squats (65/45)</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 Wallballs</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">30 OHS (95/65)</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 Wallballs</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 OHS (135/75)</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 Wallballs</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">10 OSH (155/85)</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 Wallballs</span><br><span style="background-color:rgb(255,255,255);color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">(20 min Cap)</span></p>
