cross151

Main – CrossFit

Weightlifting

Front Squat (Find 1RM)

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM

Min 1 – 200m Row Sprint

Min 2 – 10 OHS (95/75)

Min 3 – 8 Strict Pull-Ups

Min 4 – Active rest slow row

*Repeat

11/16/2014

11/17/14

Main – CrossFit Weightlifting Front Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds) 20 Min EMOM Min 1 – 200m Row Sprint Min 2 – 10 […]
11/13/2014

11/14/2014

Main – CrossFit Weightlifting Metcon (AMRAP – Reps) Bench Press Burnout Build your bars in the following order: 2.5 / 5 / 10 / 15 / […]
11/12/2014

11/13/2014

Main – CrossFit Weightlifting Push Jerk (1×3 @ 60%. 1×3@70. 1X2@80. 2×1@90%) Metcon Metcon (Time) For Time 30 reps Bear Complex RX+ 135/95 RX 115/75 Mod […]
11/11/2014

What Legs

Main – CrossFit Weightlifting Overhead Squat (Find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 250 m row 50 Double Unders