Cardio

Metcon

For Time – Teams of 3

• 60 Squat Cleans (135/95)
• 9 Alt Rounds of 15 Cals Each
  • C2 Bike + 50m Round trip Ball Carry (80/50)
  • C2 Rower
  • C2 Ski Erg
• 60 Clean and Jerks (135/96)

The Squats and Clean and Jerks are split between the team.

Partner on the C2 Bike carries the ball after all teammates have completed their 15 cals. Teammates cannot begin on their next round until the ball is carried back to the starting line.

Metcon

30 Min

• Spin Class – Cycling

Metcon

21 Min cap or until you hit 200/160 cals

• E3MOM
  • 10 x (80/50) Ball on Shoulder Squats
• Max Cal Assault Bike

Metcon

20 Min Max Row Meters

• E2MOM
  • 25m Bear Hug Ball Carry (80/50)

Metcon

5 Rounds

• 2 Minutes
  • 20 Weighted Box Step Ups (DB/KB 35/50)
  • Max Push Presses
• 2 Minutes Rest

Strength

20 Min EMOM

Start with an empty bar and add 10lb each minute

• Snatches until failure than
• Cleans until failure
• Finish with deadlifts

Metcon

Partner Workout

Every 1.5 minutes switch until 200 calories are reached

• 8 Hang Cleans 95/65 then rest
• C2 Bike Erg

Cardio

30 Minute

• Spin Class

Metcon

15min AMRAP

• 10 Pull-ups
• 15 Cal Assault Bike
• 20 Wall-Balls. (20/14)

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.