Physical Training

Metcon For Time 21, 15, 9 c2 row Power Snatch (95/65) Rest 1:1 (or 5 minutes max) 21, 15, 9 Assault Bike Clean and Jerk (95/65)

Metcon For Time (24 minute cap) 50/35 cal AB 10 Box Step-ups. (24″/20″) 40/28 cal AB 20 Box Step-ups 30/21 cal AB 30 Box Step-ups 20/14 cal AB 50 Box Step-ups 10/7 cal AB 50 Box Step-ups Every 3rd minute 1 Craig Special. (115/85lb) 1 x Hang Squat Clean 1 x Squat Clean 1 x…

Metcon For Time (partners) 12 Rounds Each (you go I go) 1 Toes-to-bar 2 KB Goblet Squats. (53/35) 3 KB American Swings (53/35) 4 Cal Assault Bike At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times. then 1000m Ski Erg Sprint (splint between partners)

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

CrossFit® Open Workout 22.3 RX For Time (12 min Cap) 21 pull-ups 42 double-unders 21 Thrusters (95/65) 18 Chest-to-bar pull-ups 36 double-unders 18 Thrusters (115/85) 15 muscle-ups 30 double-unders 15 Thrusers (135/105) Scaled For Time (12 min Cap) 21 Jumping chin-over-bar pull-ups 42 single-unders 21 thrusters ( 65/45) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters…

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

Metcon For Time (30 Min Cap) 10 ball ground to shoulder (150/100) 20 burpee pull ups 30 lunges (50/30) 40 Slam Balls (50/30) 50 Push Ups 60 Box Steps (24/20) 70 wall balls (20/14) 80 cal Row

Metcon 20min EMOM 25m Trap Bar Carry (145/95) 10 Hang clean and jerks (95/65) 15 Wall balls (20/14) 20 Bicep Curls w/ empty bar (45/35) 12/10 Cal Assault Bike

Metcon For Time 30 Cal Assault Bike 15 ball over shoulder. (80/50) 25m Overhead Carry (ball 80/50) 24 Cal Assault 12 ball over shoulder. (80/50) 25m Overhead Carry (ball 80/50) 18 Cal Assault 9 ball over shoulder. (80/50) 25m Overhead Carry (ball 80/50)

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