Physical Training

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. 185/225lbCan 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. 185/225lbCan 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

Metcon 20 min AMRAP 10 Pull-ups 15 Push ups 20 Sit-ups 25 Air Squats

Strength 5 Rounds 5 GHD Sit-ups 25m Bear Hug Ball Carry Metcon 18 min AMRAP 500m Row 12 burpess 200m Run

Metcon 3 rounds 5 squat cleans 30 cal assault bike 2 min Rest 3 rounds 4 squat cleans 25 cal assault bike 2 min Rest 3 rounds 3 squat cleans 20 cal assault bike

Warm-Up Shoulder Warm-Up. Y.T.Ws Strength Bench Press Bench Press Warm-Up 5 x 5 work sets at 90% of 3RM Press Press Warm-Up 3 x 5 worksets at 70% 1RM

Warm-Up Stretch Cardio CHAD 1000 Box Step-ups A day early, but for all the Vets.

Warm-Up Shoulder Warm-Up. Y.T.Ws Strength Bench Press Bench Press Warm-Up 5 x 1 establish a 1 rm Press Press Warm-Up 3 x 5 worksets at 70% 1RM