Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

5 rounds:

***Must switch every 5 reps***

60 power cleans 155/125

60 burpee box jump overs

60 wallballs

(2 partners must hold top of deadlift while other partner is working)

30 shoulder to overhead

(2 partners must hang from pull-up bar while other partner is working)

30 Plate hug squats 45/25 (2 partners must hold plates overhead while other partner is working)

Everyday Athletes Now – CrossFit

Snatch (7×1 @90%)

Back Squat (5×2 ahap)

Metcon (Time)

5 rounds

12 front squat(135/95)

15 ttb

18 db snatch (55/35)

Rest :90

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 10

12 cal row

9 deadlift high pull(135/95)

6 chest to bar

Metcon (Time)

3 rounds

100′ db overhead walking lunges(35/18)

15 Box jumps (24/20)

21 deadlifts (185/125)

Rest :90

Metcon (Weight)

4 rounds not for time

200′ farmers carry ahap

Everyday Athletes Now – CrossFit

Clean and Jerk (6×3 @80%)

Paused Front Squat (6×1 @90%)

Metcon (Time)

For time:

80 alternating pistols

60 single arm push press(55/35)

40 ring dips

Everyday Athletes Now – CrossFit

Power Snatch (4×1 @85%)

Snatch Grip Deadlift (4×1 ahap )

Metcon (AMRAP – Rounds and Reps)

Amrap 25:

Teams of 3

600m run(200m each)

50 cal row

60 wall balls

Everyday Athletes Now – CrossFit

Push Press (4×2 @90%)

Sumo Deadlift (3×6 ahap )

Metcon (Time)

4 rounds

30 thrusters (75/55)

10/8 pull-ups

Rest 1:00

Everyday Athletes Now – CrossFit

Shoulder Press (5×3 @80%)

Front Rack Lunge (4×6 each ahap)

Metcon (AMRAP – Reps)

Amrap 20

3 Box Jumps

3 Burpees

3 cal row

6 Box jumps

6 burpees

6 cal row

9 Box jumps

9 Burpees

9 cal row

…increasing by 3

Everyday Athletes Now – CrossFit

Clean (7×1 @90%)

Back Squat (5×3 @90%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 5

10 hspu

5 Power snatch (135/95)

2 rope climbs(20 ring rows)

Rest 2:00

Start where you left off each round

Everyday Athletes Now – CrossFit

Metcon (Time)

10 rft

3 power cleans(185/125)

15 wall balls(20/14)

Metcon (Time)

Dumbbell DT

5 rounds

12 deadlift

9 hang clean

6 push press

Rest :30

Db or kb: 55/35

Everyday Athletes Now – CrossFit

Snatch (6×3 @75-80%)

Pausing OverHead Squat (7×1 @90%)

Pause 3 Seconds at Bottom

Metcon (Time)

4tft

15 bench press(135/85)

Run 200m

15/10 strict pull up

Run 200m