Cross Training

Metcon

For Time (25 min cap)

• 1600m Run
• 150 wall balls. (20/15)

Metcon

30 minutes of Cycling.

Metcon

For Time 20-minute cap

1,2,3…10…3,2,1

• Deadlift (225/155)
• Bar Facing Burpees

Metcon

24 minute E3MOM

• 12/9 Cal Assault Bike
• 8 toes-to-bar

Outside if the weather permits.

Sport

Basketball

Metcon

24 minute E3MOM

• 15 / 12 Cal AB
• 80/50 lb Overhead ball carry 25m
• 5 ball squats
• Max Push-ups

Outside if the weather permits.

Metcon

For Time (30 Min cap)

• 800 m Run
• 50 Air Squats
• 100 / 80 Cal Assault Bike
• 50 Air Squats
• 800 m Run

Outside if the weather permits.

Metcon

18 Min AMRAP

• 12 / 9 Cal Assault Bike
• 12 Thrusters (45/35)
• 8 Toes-to-Bar
• 2 strict pull-ups

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees

Ruck

• 6 miles
• Carry what you want

Sport

Basketball