Fitness

Metcon AMRAP 15 Min. (CrossFit® Open Workout 22.1) 3 Wall Walks 12 Alt 1 arm DB Snatches (50/35) 15 Box Jump Overs (24″/20″)

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

Metcon Cardio Sprints Complete the number of calories in the alotted time on each machine in each round. C2 Bike Rower Ski Erg Round 1: 1 min work and 15 sec transition Males: 24, 22 Females: 19, 18 2 minutes of rest Round 2: 45 sec of work and 15 sec transition males: 20, 18…

Metcon 20 Min AMRAP 5 x Right Arm Russian KB Swings (53/35) 25m Right Arm Farmer Carry 5 x Left Arm Russian KB Swings 25m Left Arm Farmer Carry 15 Cal Assault Bike

Metcon 3 Rounds with 2 min rest between rounds 1 min max effort. 30-sec recovery between exercises Push-ups Ski Erg / Rower GHD Sit ups Assault Bike

Metcon For Time (20min Cap) 50 x Alt Dumbbell Hang Snatch 16 x Box Step Overs 40 x Alt Dumbbell Hang Snatch 16 x Box Step Overs 30 x Alt Dumbbell Hang Snatch 16 x Box Step Overs 20 x Alt Dumbbell Hang Snatch 16 x Box Step Overs 10 x Alt Dumbbell Hang Snatch…

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…

REST DAY Everybody needs a day of rest. Enjoy it!