11.12.19

Metcon (Weight)
Push Jerk
Warm Up: 5 min
then
Score a 5 RM within the first 5 min of work
Score a 3 RM by 10 min
Score a 1 RM by 15 min
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
40 push ups
80 Situps
120 Squats
Score is Rounds + Reps

11.11.19

Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009

11.09.19

Metcon (Time)
Teams of Two
400m Wall ball run
200 Sit Ups
400m Wall ball run
150 Front Squats (95/65)
400m Wall ball run
100 Push Press
400m Wall Ball run
50 Thrusters 95/65
400m Wall ball run
One works/one rest on everything but the run