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07/14/17

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CrossFit 845 – CrossFit

Team Metcon

Metcon (Time)

In teams of 2, with 1 partner doing 1 workout at a time:

Partner A:

21-15-9

Wall Ball (20/14)

Clean and Jerk (115/75)

Partner B:

21-15-9

Pull Ups

Box Jumps (24/20)

Partner A:

21-15-9

Pull Ups

Box Jumps

Partner B:

21-15-9

Wall Ball

Clean and Jerk
Score is total time it takes to finish all the workouts without stopping. Remember, one person completes one workout at a time.

Put partner’s name in comments section

07/13/17

By: 0

CrossFit 845 – CrossFit

Weightlifting

Push Press + Push Jerk (Establish a 1RM)

Accessory

Barbell Curls (3×12)

Throw some weight on

Metcon (No Measure)

Single Leg/Arm V-ups

3 x 20
Opposite leg to opposite arm. QUALITY

Bulgarian Split Squat (3 x 24 (12 es))

hold a KB/DB of your choice

07/12/17

By: 0

CrossFit 845 – CrossFit

Gymnastics

Metcon (No Measure)

Strict Pull Ups

5 x 6

Metcon

Air Force WOD (Time)

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squat

*4 Burpees EMOM

20 min. CAP
workout starts with 4 burpees. Scale the burpees and weight to the point where you are not still doing burpees into the next minute.