• “Cement Mixer”

    Main – CrossFit (No Measure) 2rds 100m jog Hip swing x 10 each leg Alternating lunges x 12 total Metcon (7 Rounds for time) “Cement Mixer” 7 rounds On the 3:00 Run 400m 12 TTB **scale t2b to knees to elbows as needed, the goal is for this NOT to become an AMRAP.

  • “31 Heroes”

    Main – CrossFit 31 Heroes (AMRAP – Rounds and Reps) “31Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 BJ (30/24) *One partner always running 400m with 45/25 plate (No Measure) – Thruster weight will be scaled per team – chin ups/ring rows will be subbed for the rope as needed

  • 8/22/14

    Main – CrossFit (No Measure) 2rds 250 row Sampson stretch x 30 seconds each Couch Stretch x 45 sec each side Bench Press (Find your 5 rep max bench press) Metcon (Time) 3 RFT: 75 Double Unders 50 Air Squats 25 Calorie Row **150 singles for scaled