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Updated: Oct 4, 2020
CrossFit
Metcon
For Time in teams of two
48 Deadlifts (80/60kg)
48 Box jumps (24/20)
48 Thrusters (20kg)
48 Push Press (40/30kg)
48 Box jumps (24/20)
48 Thrusters (20kg)
48 Power Clean (60/40kg)
Conditioning
Metcon
For time in teams of two
48 DB Deadlifts (22.5/15kg)
48 Box jumps (24/20)
48 DB Thrusters (10/7.5kg)
48 DB Push Press (15/10kg)
48 Box jumps (24/20)
48 DB Thrusters (10/7.5kg)
48 DB Power Clean (15/10kg)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility