Everyday Athletes Now – CrossFit

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Metcon (Time)

Teams of 2

Teams may split up reps however, but tire flips and sprints must be done together.

100 burpee over partner

50 tire flips

100 m sprint

50 thrusters (95/135)

100 m Sprint

50 hang power cleans (95/135)

100 burpee over partner

50 tire flips

Everyday Athletes Now – CrossFit

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Romanian Deadlift (5×8 heavy)

Split Squats (3×8 (35/53))

Metcon (Time)

3 rounds

10 front squats(185/115)

15 sit ups

20 ring dips

15 sit ups

10 front squats

Rest 2:00

Everyday Athletes Now – CrossFit

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Power Clean (5×3 80%)

Split Jerk (5×3 75%)

Push Press (5×3 80%)

Metcon (AMRAP – Reps)

Ascending ladder for 7 minutes:

1 Power clean(155/105), 30 du

2 Power Cleans, 30 du

3 Power Cleans, 30 du

Everyday Athletes Now – CrossFit

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Metcon (No Measure)

EMOM 10:

1-5: 4 snatches (135/95)

6-10: 6 clean and Jerks (135/95)

Metcon (Time)

For time:

3 rounds burgeron beep test

50/35 cal row

3 rounds burgeron beep test

50/35 cal row

3 rounds burgeron beep test

50/35 cal row

Burgeron beep test:

7 thrusters(75/55)

7pullups

7 Burpees

Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×4 as heavy as possible )

Back Rack Lunge (3x8each leg )

Metcon (Time)

For time

30 hang Power Cleans (135/95)

10 Burpees

20 hang Power Cleans

10 Burpees

10 hang Power Cleans

10 Burpees

Everyday Athletes Now – CrossFit

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Power Clean (3×3 70%)

Clean Pull (3×3 80%)

Back Squat (3×5 75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 9

6 strict pull ups

9 front squats (135/95)

Everyday Athletes Now – CrossFit

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Sumo Deadlift (8×3 65%)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

50 du

15 ttb

30 du

10 ttb

Metcon (No Measure)

8 rounds

:30 work/:30 rest

Suitcase carry (53/35)

Switch hands each interval