Main – CrossFit View Public Whiteboard Metcon (Weight) emotm for 10 minutes bar comlex- -power clean -front squat 5 second pause at bottom -hang squat clean 5 second pause at bottomenter single heaviest cpmplex Metcon (AMRAP – Reps) 12 minute amrap 30 wall balls 20/14 30 pushups 30 kb swings 53/35 30 TTB 30 kb…
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks ( 95/65) until A gets back. Switch and repeat. (Score is reps of hang power clean and jerks. Each person only runs once and…
Main – CrossFit View Public Whiteboard Metcon (Time) FT: 50 calorie row 40 dead lifts 185/115 30 ring dips 20 power cleans 185/115 10 strict HSPU
Main – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 5 ring muscle ups (RX plus only) 10 TTB 15 air squats 20 alternating Front rack lunges 95/65 200 meter run
Main – CrossFit View Public Whiteboard CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ targetMUST jump off the floor every rep, We will not use a 6 inch target. CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk,…
Main – CrossFit View Public Whiteboard Metcon (Weight) EMOTM for 12 minutes 1 squat snatch + 1 hang squat snatchIncrease weight through the EMOTM, score is single heaviest complex hit. Metcon (Time) 5 RFT 10 KB SDHP 53/35 15 wall ball 20/14 30 double unders3×1 singles 15 minute time cap
Main – SWOD View Public Whiteboard Deadlift (5 x 3) Metcon (AMRAP – Rounds) EMOTM 8 mins DL 2 reps @ 3 RM
Main – CrossFit View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsPlacing a 35 minute time cap just to keep classes on time.
Main – Saturday FREE CrossFit View Public Whiteboard Metcon (Time) Partner A 20 thrusters Partner B 20 thrusters Both partners run 200 meters A 40 wall balls B 40 wall balls Both run 400 meters A 80 air squats B 80 air squats Both run800 meters A 40 push-ups B40 push-ups Both run 400 meters…