CrossFit-190831
Burpee’s with Friends! MetCon 20-18-16-14-12-10-8-6-4-2 Burpee Pullup *200m run before each round *22min Cap
Burpee’s with Friends! MetCon 20-18-16-14-12-10-8-6-4-2 Burpee Pullup *200m run before each round *22min Cap
MetCon/Cardio LM For Time 600m Run w/ MB (20/14) 25 DL (185/135) 50 WB (20/14) 75 Box Stepup w/ MB (24/20) 50 WB 25 DL 600m Run w/ MB R = 4min, DL = 2min, WB = 3min, BSU = 4min Optional BuyOut “Strict Gymnastics”
Happy Saturday! Building mental toughness with friends! Cardio 5 RFR (Each) 250m Row (P1) ME Thruster (P2)* *95/65 *Cannot thruster until partner is rowing *14min cap Optional BuyOut “Biceps + Triceps + Holiday Inn”
Deadlifts…the king and queen of lifts and also booty gainz! Strength 6x(1min on/1min off) 5 Deadlift (75-80%) ME Pushup *2 scores = weight on DL & total number of reps in pushups Optional BuyOut “ScapJacked v3”
Don’t forget to start your BINGO sheets! (there is a Nerf gun square in there you wont want to miss) Cardio AMRAP 18 400m SB Carry 21 Lying Toe 2 Rig *Lying knee raises, lying toe raises, lying toes 2 rig Carry Mod = 750m Row Optional BuyOut “Dat
Stay snatchy and jerky (not in mean way) my friends 🙂 Strength EMOMx8 1 SqSn *Score = Weight Transition EMOMx8 1 SqCl&J *Score = Weight Optional BuyOut “10min ‘JT’”
Developing that LSD! Cardio For Time 1000m Row 20 Burpee 2 Plate (45) 750m Row 15 Burpee 2 Plate 500m Row 10 Burpee 2 Plate 250m Row 5 Burpee 2 Plate R = 5min, 3:45, 2:30, 1:15; B = 1:30, 1:30, 1min, :30 Optional BuyOut “Midline”
Throwing some fun in after each round! By fun we mean wall balls! MetCon 10 to 1 For Time BoxJ (24/20) C2B *10 WBs after each round BoxJ = 4min, C2B = 4min, WB = 7min Optional BuyOut “Midline Fun”
A little bit of everything! Strength/MetCon “7 Deadly Sins” For Time 10 C2B 20 T2B 30 DL (185/135) 100 DU 30 BoxJ (24/20) 20 Burpee 10 Cl (185/135) Time = :30, 1:30, 2min, 1:30, 2min, 1:30, 2min Optional BuyOut “Body Armor v4”
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