Metcon (Time)
For time:
Row 2 K
Rest 4 Mins
Run 1 Mile
Score is total time NOT including rest.
Wednesday 10/9
Banded Bench (10 x 3)
Bench Press (3 Rep )
Bench Press (3 Rep )
Bench Press (3 Rep )
Metcon (No Measure)
4 Rounds of :
20 Banded Pull Aparts
20 Scapular Push Ups
20 Reverse Fly on Rings
20 Skull Crushers
Tuesday 10/8
Metcon (Time)
For time:
40 Box Jump overs 24/20
30 WallBall 20/14
400m Meball Run 20/14
30 WallBall 20/14
40 Med Ball Box Step ups 24/20 20/14#
Monday 10/7
Metcon (Time)
For Time:
21 DB Snatch 45/30
21 Toes to Bar
20 Double Under
15 DB Snatch 45/30
15 Toes To Bar
20 Double Under
9 DB Snatch 45/30
9 Toes to Bar
20 Double Unders
Friday 10/4
Metcon (Time)
2 Rounds for time:
40 Back Squat
Run 400m
30 Deadli!t
Run 400m
20 Shoulder to Overhead 135#/95#
Thursday 10/3
Running Repeats
400m Run (Time)
Max Effort 400m Run
Repeat 6 times
Wednesday 10/2
3 ROUNDS FOR TIME:
30 BOX JUMPS 24/20
30 GHD SIT UPS
30 PUSH UPS
Tuesday 10/1
Deadlift (10)
Deadlift (5)
Deadlift (3)
Deadlift (1)
Deadlift (1)
Deadlift (1)
Deadlift (3)
Deadlift (5)
Deadlift (10)
Monday 9/30
CrossFit SAC Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Friday 9/27
Metcon (AMRAP –
Rounds and Reps)
AMRAP 20 Mins 800m Run
50 Ft Handstand Walk
10 Deadli!275/185
20 GHD Situp