220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – CrossFit

Weightlifting

Metcon (AMRAP – Reps)

1 Complex = 1 Front Squat, 1Push Press, 1 Thruster

Death By: Each Min= number of reps…When you cannot complete the requisite number of reps in the min, take 1 min off then 30 seconds of plank, 30 seconds off until everyone is finished.

Death By Complex

Min 1…1 Rep of each

Min 2. 2 Reps of each (2 FS, 2 PP, 2 Thrusters)

Min 3. 3 Reps of each ( 3 FS, 3 PP, 3 Thrusters)

… so on until you cannot finish the round in the minute.

#95/55

Metcon

Metcon (Time)

3 Rounds For Time:

15 Front Squats

15 Burpees over the bar

15 SDHP

(115/ 85)

Leave a Reply

Your email address will not be published. Required fields are marked *