Metcon Metcon (AMRAP – Reps) EMOM 7 5 Triple/Double Unders Attempts Post total successful reps for the score Metcon (Time) For time, 3 Rounds of 50 Med ball cleans 20/14″ 800m Run (30min)

Metcon Metcon (Time) As teams of 2, 21-15-9 reps for time of: Synchronized pull-ups Synchronized deadlifts Men use 225 lb. Women use 155 lb. Time cap: 45 minutes Tiebreak: None (45min) Scaled: Synchronized jumping pull-ups Synchronized deadlifts Men use 135 lb. Women use 95 lb. https://games.crossfit.com/workouts/teamseries/2018/3 Metcon (Time) As teams of 2, 50 double-unders (each)…

Weightlifting Clean Pull (@(90%+16.5#)x3x4) (20min) 3 Clean pulls @90% of 1RM C&J + 16.5# Metcon Metcon (Time) For time: 20 synchronized squat cleans, 135 / 95 lb. 20 synchronized squat cleans, 185 / 125 lb. 20 synchronized squat cleans, 225 / 155 lb. Time cap: 7 minutes Tiebreak: Time after every 20 reps (7min) Scaled…

Weightlifting Back Squat (@(80%+16.5#)x3x5) (20min) Minimum 2 minutes break between working sets Metcon Metcon (AMRAP – Reps) As team of 2, AMRAP 7 Synchronized Burpees https://games.crossfit.com/workouts/teamseries/2018/1 1.Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom.…

Weightlifting Clean and Jerk (@92%x(2+1)x1) (15min) 1 Round of 2 Full squat cleans + 1 Split Jerk@92% of 1RM C&J Metcon Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen,…

Metcon Metcon (AMRAP – Reps) EMOM 7 4 Triple Under Attempts / 4 Double Under Attempts In front of a running clock set for 7 mminutes. If you have 5 or more unbroken DUs, 4 Triple Under Attempts. If you don’t have less than 5 DUs, do 4 Double UNer Attempts on the minute. Record…

Weightlifting Snatch (@(80%+16.5#)x1x6) (17min) Back Squat (@(70%+16.5#)x5x4) (18min) Metcon Metcon (AMRAP – Reps) AMRAP 7 1 Power Clean 135/95 1 Front Squat 135/95 1 Push Press 135/95 1 Back Squat 135/95 1 Push Press 135/95 Squat clean can’t replace Power Clean + Front squat. May Thruster for Front squat + Push Press

Weightlifting Snatch (work up to a heavy single or go for a PR ) (20min) Clean (Find 1RM) (20min) Metcon Metcon (Time) For time, 50-40-30-20-10 reps of Sit-ups Push-ups (12min)

Metcon Because we have only 2 rowers, we will rotate the class if we have 3 or more ppl. If we have 3 or 4, 2 ppl start with Metcon A and other 2 start with Metcon B. If we have 5-8 in one class, a half of the class will start with Metcon A,…

Weightlifting Back Squat (@(80%+11#)x3x5) (18min) Clean Pull (@(90%+11#)x3x4) (12min) 4 rounds of 3 Clean pulls @90% of 1RM C&J +11# Metcon Metcon (Time) “FIBONACCI” For time 5-8-13 reps of Clean & Jerk 155/105 Handstand Push-up (11min) Compare to 5/10/18