Everyday Athletes Now – CrossFit

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Back Squat (4×4 @82.5%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 box jump overs

4 bar muscle ups (c2b)

Metcon (No Measure)

Every 2:00 for 12:00

row 15/12 cal (sprint)

Everyday Athletes Now – CrossFit

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Hang Snatch (x2 @85% every 2 min for 12 min)

Metcon (Time)

For Time:

25/20 cal row

25 front squats (155/105)

20/16 cal row

20 fs

15/12 cal row

15 fs

10/8 cal row

10 fs

5 cal row

5 fs

Sots Press (5×5 )

from back rack

Everyday Athletes Now – CrossFit

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Back Rack Lunge (3×5 each)

12 deficit push-ups each round

Back Squat (5×5 @72.5%)

Bench Press (5×5 @80% of 5rm)

Press grip

Metcon (AMRAP – Reps)

Amrap 6

30 bar facing burpees

20 ohs (95/65)

Max box step overs in remaining time

Everyday Athletes Now – CrossFit

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Hang Clean (x3 @70% every 2 min for 12 minutes)

NO FAILS!

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 KB swings (70/53)

12 burpess

9 hspu

Sots Press (5×5 from front rack)

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10 then 1 rep every :90 for 12min AHAP)

Metcon (AMRAP – Rounds and Reps)

ARMAP 15

15 db push press

15 ring rows

15 air squats

Weighted Hip Bridges (4×8)

Everyday Athletes Now – CrossFit

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Hang Snatch (x3 @70% every 2min for 12 minutes)

NO FAILS!

Metcon (Time)

5RFT

21 Sumo DL high Pull

2 rope climbs

Romanian Deadlift (2×15 then…)

snatch grip press behind the neck

5×5

Everyday Athletes Now – CrossFit

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DB Front Rack Lateral Squats (4×5 each side AHAP)

Complete 10 ring pushups each round

Back Squat (5×5 @70%)

Bench Press (5RM)

Use overhead pressing grip

Everyday Athletes Now – CrossFit

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Metcon (Time)

3 rounds

Max Effort Plank

rest 2:00 between each

* total time is score

Deadlift (5RM)

Metcon (Time)

15-12-9

Sandbag over shoulder (150/100)

bar muscle up (c2b)