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10/24/17

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CrossFit 845 – CrossFit

Weightlifting

Box Squat (4×5; climbing for feel. no percentages.)

Metcon

Metcon (Time)

With a partner (preferably co-ed):

6 RFT:

5 Synchro Clean & Jerks (225/135, 155/105, 95/65)

6 Bar Muscle Ups(Elite)/10Pull Ups(RX)/10 Ring Rows(scaled)
FA845 Team Edition workout #2

12 minute cap

10/24/17

By: 0

CrossFit 845 – Poughkeepsie – CrossFit

Weightlifting

Box Squat (4×5; climbing for feel. no percentages)

Metcon

Metcon (Time)

With a partner (preferably co-ed):

6 RFT:

5 Synchro Clean & Jerks (225/135, 155/105, 95/65)

6 Bar Muscle Ups(Elite)/10Pull Ups(RX)/10 Ring Rows(scaled)
FA845 Team Edition workout #2

12 minute cap

10/23/17

By: 0

CrossFit 845 – Poughkeepsie – CrossFit

Gymnastics

Metcon (AMRAP – Rounds)

7 – AMRAP

7 UNBROKEN Push Ups
The objective is to perform as many Unbroken sets of push ups. Rest as needed between each set to ensure that you can complete the next set without failing.

Metcon

Metcon (Time)

2RFT

50 Goblet Squats (53/35)

40 G2OH (95/65)

30 KB Swings (53/35)

20 T2B

10 Burpees

10/23/17

By: 0

CrossFit 845 – CrossFit

Gymnastics

Metcon (AMRAP – Rounds)

7 – AMRAP

7 UNBROKEN Push Ups
The objective is to perform as many Unbroken sets of push ups. Rest as needed between each set to ensure that you can complete the next set without failing.

Metcon

Metcon (Time)

2RFT

50 Goblet Squats (53/35)

40 G2OH (95/65)

30 KB Swings (53/35)

20 T2B

10 Burpees

10/20/17

By: 0

CrossFit 845 – CrossFit

Team Metcon

Metcon (AMRAP – Reps)

In teams of 2:

With a running clock,

Max Reps in 1 Minute:

-Air Squats

-Pull Ups

-Sit Ups

-Clean and Jerks (135/95)

-Burpee OTB

-Box Jumps (24/20)

-Wall Climbs

Score is TOTAL REPS for the entire 14-minute workout.
Each partner will perform each exercise for max reps per minute, one at a time.

Example:

Partner 1 does max reps squats

Partner 2 does max reps squats

Partner 1 does max reps pull ups

Partner 2 does max reps pull ups.

Only rest you get is when your partner is working.