All the AMRAPS

Wednesday, February 12, 2020

Happy Birthday Courtney!

METCON

3 x 10 AMRAP

1. 3 x 10 AMRAPS
   1. 10′ AMRAP
   10 HSPU
   30 Cal row
   30 Pistol
   **3 minute transition**
2. 10′ AMRAP
   25 Air squat
   10 PC (95/65)
   25 Air squat
   10 FS
   25 Air squat
   10 JK
   **3 minute transition**
3. 10′ AMRAP
   21 DB alt SN (50/35)
   15/12 Cal bike
   9 BJ (24/20)

Work Out of the Day

Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps

3x “Macho Man” 115/85/55
3x “Macho Man” 135/95/65
3x “Macho Man” 155/105/85
3x “Macho Man” 185/125/95
3x “Macho Man” 205/145/105
ME “Macho Man” 225/155/115

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Conditioning
“Arm and Hammer”
For Time:
Buy-In: 15 Clusters 135/95/65
Into…
3 Rounds:
21/15 Cal Bike
15 C2B Pull-ups
Into…
Cash-Out: 15 Clusters 135/95/65

Midline
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS FEBRUARY 29th!
Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, February 15th
8am: Open Gym & Yoga & Team WOD
9am: The 9th Annual Battle of the Sexes Commences! (9am – approx 2pm)
Everyone can participate! CrossFit-Style WODs, Scavenger Hunt, Traditional Trivia…Rebel Men vs. Women!

Saturday, February 22nd
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, February 29th- LEAP DAY
8am: Open Gym & Yoga
9am: Coach Ed and Sam’s Team WOD

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