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METCON
Pull Ups Box Jumps (24/20) Squats H/R Push Ups Ab Mat Sit Ups KB Swings Burpees 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (25 Minute Cap)
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STRENGTH
10 Minute EoMOM of: Deadlifts 10, 7, 7, 5, 5 METCON 200 D/U's 20 Calorie Row 20 Burpees 150 D/U's 15 Calorie Row 15 Burpees 100 D/U's 10 Calorie Row 10 Burpees 50 D/U's 5 Calorie Row 5 Burpees (25 Minute Cap) POSTED YESTERDAY AT THE GYM THAT FRIDAY IS BRING A FRIEND FRIDAY SO INVITE SOMEONE IF YOU WOULD LIKE THEM TO TRY CROSSFIT WITH YOU.....
STRENGTH 10 Minute EoMOM of; Back Squats 10, 7, 7, 5, 5 METCON 8 G2OH (155/105) 9 BF Burpees 10 Minute AMRAP STRENGTH
10 Minute EoMOM of: Odds: 10 KB Swings (53/35) Evens: 8 Alt KB Snatches (53/35) METCON Partner P1: Row 500 Meters While P2: Cycles through 10 H/S Push Ups 10 H/R Push Ups 10 Ab Mat Sit Ups 10 Squats Switch when Rowing Partner completes their 500 Meters & complete 3 Rounds Each STRENGTH
10 Minute EoMOM of: Bench Press 7, 7, 5, 5, 5 METCON - Power Cycle 5 DL 5 Hang Power Cleans 5 Push Press 5 Front Squats 5 Power Clean 5 Rounds (1 Minute reste between rounds) STRENGTH
12 Minute EoMOM of: OH Press 7, 7, 5, 5, 3 , 3 METCON 12 Deadlifts (225/155) 12 Barbell Push Ups 4 Rounds (13 Minute Cap) STRENGTH
12 Minute EoMOM of: Back Squats 7, 7, 5, 5, 3 , 3 METCON 5 Power Cleans (185/125) 10 BF Burpees 15 Box Jump Overs (30/24) 5 Rounds (20 Minute CAP) STRENGTH/SKILL
10 Minute EoMOM of: Bench Press 5, 5, 3, 3 ,3 METCON 15 KB Swings (53/35) 30 D/U's 7 Rounds (13 MInute Time Cap) STRENGTH/SKILL
12 Minute EoMOM of: Squat Snatches 5, 5, 3, 2, 1, 1 METCON 5 Strict Pull Ups 10 V-Ups 15 Squats 10 Rounds (15 MInute Time Cap) |
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