CrossFit

Metcon

1) Farmer Carry: Max 100 Ft. Trips in 7:00

– Goal: AHAP – 8+ sets

2) Low Handle Sledpush: Max 100 Ft. Trips in 7:00

– add every other set

– Goal: AHAP – 8+ sets

3) Overhead + Front Rack Carry: Max 100 Ft. Trips in 7:00

– Goal: AHAP – 8+ sets

4) Wall balls: Max UB sets of 15 in 7:00

– Goal: 4+ sets

*Score today – what you ate for breakfast =)

*Alternate Option:

AMRAP 20 with a partner:

30 Calorie Bike

30 Heavy Wall balls (30, 20)

30 Power Snatches (95, 65)

Then,

AMRAP 10:

“Recovery” row, bike, or walk at a conversational pace.

Spark & Masters

AMRAP 28

BUY IN: While P1 Rows 500 Meters, P2 holds Double KB Front Rack 53/35, then switch ** If P2 has to put KBs down to rest, P1 stops rowing

Then, AMRAP

20 Burpees over the Rower

400 Meter Run

30 Pull-Ups

400 Meter Run

40 DB Snatch 45/30

400 Meter Run