SUNDAY

I’m not sure what the weather will be like in the morning, but Mike and I will be here coaching. Start the day at 8 am with Mike’s Shred class and stay for the CrossFit wod after.

METCON

OPEN & PERFORMANCE

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

FITNESS

“Doce”

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jump Overs (24/20)

SHRED @ 8 AM

Part A

For Time

100 Bench Press

100 Ring Rows 

RX 135/75

Scaled 115/55

** 20 Minute Time Cap 

Part B

20 min amrap 

10/7 cal assault sprint

10 empty barbell curls

10 empty barbell triceps extensions

15 Abmat sit-ups 

RX+ GHD sit-ups 

Extra Credit 

100 Tuck Ups For Time