Main – CrossFit

Speed Work

Metcon (Weight)

“Tractor Pull”

Sled Pull – 50m

Men: 90#, build in 45# jumps

Women: 70#, build in 35# jumps

Class will rotate quickly through sled pulls. After everyone has done first weight, add and continue. Add weight until you can not complete 50m UNBROKEN. Record top weight completed unbroken.

Metcon

Each AMRAP you will start at the top and work down through the chipper. 30 minutes total top to bottom.

4: Metcon (AMRAP – Reps)

0:00

4 Min AMRAP

10 Burpee Pullups

20 Thrusters (75/55)

30 F.R. Lunges (75/55)

40 Toes to Bar

50 Shoulder 2 OH (75/55)

60 Hang Pwr Clean (75/55)

70 KB Swings (53/35)

80 Wallballs (20/14)

400 meter Run

Rest 3 minutes

7: Metcon (AMRAP – Reps)

7:00

7 Min AMRAP

10 Burpee Pullups

20 Thrusters (75/55)

30 F.R. Lunges (75/55)

40 Toes to Bar

50 Shoulder 2 OH (75/55)

60 Hang Pwr Clean (75/55)

70 KB Swings (53/35)

80 Wallballs (20/14)

400 meter Run

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

17:00

13 Minute AMRAP

10 Burpee Pullups

20 Thrusters (75/55)

30 F.R. Lunges (75/55)

40 Toes to Bar

50 Shoulder 2 OH (75/55)

60 Hang Pwr Clean (75/55)

70 KB Swings (53/35)

80 Wallballs (20/14)

400 meter Run