Strength/Skill:

Pull Ups

Metcon:

7min AMRAP
9 Box Jump Overs
Max Unbroken Push Ups

Rest 2min

7min AMRAP
5 Burpees
Max Unbroken Ring Rows

*AMRAPs are scored separately.

Strength/Skill:

Over Head Squats

Metcon:

“Freddy Krueger”
5 Rounds
36 Double Unders
6 Clusters (135/95)
1 Rope Climb

Just A Reminder!!

We have our In-House Competition today from 9-1 so we will not be hosting our usual 9am class and open gym. Please feel free to come cheer on and support our athletes competing this year! Also, best dressed costumes will receive a special prize! Also, there will be food provided and an optional pot luck if you’d like to bring something to share!

Can’t wait to see you all there

Strength/Skill:

Back Squats

Metcon:

For Time:
600m Run
50 Jumping Air Squats
450m Run
40 Weighted Lunges (45/25)
300m Run
30 Squats Front or Back Rack (135/85)
150m Suitcase Carry (switch hands as needed)

Strength/Skill:

Dumbbell Bench Press
Lateral Raises

Metcon:

15-12-9-6-3

Push Ups
T2B
Ring Dips
Goblet Squats (53/35)