“White”

5 Rounds 

For Time:

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/25 lb plate)

400m Run

…

Skill:

Turkish Get-Up

3 x 3 (Per Side)

• Use a variety of implements today!)
• (Wallballs, Slamballs, Barbells, Dumbbells and Kettlebells)
• Use balls and barbells to train stability and balance
• Use dumbbells and kettlebells if you want to go heavy!
• Have

Metcon:

As Many Calories as Possible In 25 Minutes:

Row Calories

[On the 0:00]: 200m Farmers Carry (53/35’s)

[On the 5:00]: 200m Mixed Grip Carry 

[On the 10:00]: 200m Front Rack Carry

[On the 15:00]: 200m Mixed Grip Carry

[On …

Strength:

Front Squat

5×5

New Set Every 2:00

Across @ approx 75%)

Metcon:

For Time:

10-9-8-7-6-5-4-3-2-1

Shoulder To Overhead (95/65)

Front Squat (95/65)

* 30 (60 Singles) Double Unders After Each Round

L-2 Extra Credit

 Choose One …

Team Tuesday:
As Many Rounds and Reps as Possible In 25 Minutes

1. 250/200m Row
2. 200m Sled Drag (90/70)
3. 200m Run
4. 15 Box Jumps 24/20”
5. 15 Burpees

• Partners Alternate Movements
• Partners must physically tag with high five other partner to switch

Metcon:

5 Rounds

Every 4:00

Bike 20/15 Calories

7/5 Strict Chin Ups

5-4-4-3-3 Hang Power Snatch

• Climb in weight on the hang power snatch. Record weights from each round!

L-2 Extra Credit:

Choose One of The Following Rep Schemes:…

Metcon:
Every Minute On The Minute for 8 Minutes

15/12 Calorie Row or 12/9 Calorie Bike

• Rest 2:00 then…

Every Minute On The Minute for 8 Minutes

7 Burpee Box Jumps (24/20)

• Rest 2:00 then…

Every Minute On The Minute …

“Bulger”

10 Rounds 

For Time:

150m Run

7 Chest-to-Bar Pull-Ups

7 Front Squats (135/95 lbs)

7 Handstand Push-Ups

…

Skill:

Complete 5 Rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

15 Ring Push-Ups (to support)

*Link to Demo (Old School CrossFit)

https://youtu.be/DfX8yYzP9TA

Metcon:

For Time:

1000m Row

• Use

Strength:

Pause Deadlifts

3-3-3-3-3

• Pause 2 seconds below the knee
• New Set Every 2:00
• No Touch and Go
• Progressive

Metcon:

As Many Rounds and Reps as Possible In 12 Minutes

6 Lateral Burpees Over Barbell

9 Deadlifts (185/125)

30 Double …