Monday
5-10 mins to practice/warm up HSPU/HS Walks
+
A. 3 Sets:
– AMRAP “tough” UB T2B
Rest 30s
– AMRAP “tough” UB HSPU
Rest 30s
B. 3 Sets:
– 45s Bench Press (135/75)
rest 15s
– 45s Max BF Burpees
rest 15s
– 45s Max DUs
rest 2:15
Tuesday
A. 5 Min AMRAP:
– 60/50 Cal Row
– AMRAP Deadlifts (225/155) w/ remaining time
Rest 5 mins:
B. 5 Min AMRAP:
– 50/40 Cal AB
– AMRAP Front Squats (165/115)
Rest 5 mins, then:
C. 5 Min AMRAP:
– 400m Run w/ wall ball
– AMRAP Wall Balls (20/14)
Wednesday
“Benchmark Wednesday”
A. “Danny”
20 Min AMRAP:
– 30 Box Jumps (24/20)
– 20 Push Press (115/75)
– 30 Pullups
Thursday
A. For Time w/ Partner:
– 100 Cal Row
– 80 Cals AB
– 60 Man Makers (50/35)- No squat
– 80 Cals AB
– 100 Cal Row
Friday
A. 2 Sets:
3 Min AMRAP:
– 400m Run
– AMRAP BBJO (24/20)
Rest 2 mins
B. 3 Min AMRAP:
– 30/24 Cal Row
– AMRAP SDLHP (75/55)
Rest 2 mins
C. 3 Min AMRAP:
– 150 DUs
– Max BF Burpees (24/20)
Rest 2 mins
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am