Cardio

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.

Strength

Every 1.5 minutes

Power Cleans (increasing weight)

5, 5, 3, 3, 3, 1, 1, 1, 1

Metcon

12 min Alt EMOM

• C2 Bike
• Rower
• Ski Erg