• “Kettlebell Hell”

    Main – CrossFit Metcon (AMRAP – Reps) “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in

  • “Tequila Montoya”

    Main – CrossFit Warm-up (No Measure) 2rds Burpee x 5 Alternating lunge x 10 (5 each) Power snatch x 7 (empty bar) use this as a time to ask coach for technique help if needed – Athlete choice stretch x 5 min Metcon (Time) “Tequila Montoya” 3 RFT: 400m Run 21 Pull ups 12 Hang

  • “Elizabeth”

    Main – CrossFit (No Measure) Row 500m – easy pace Air Squat x 15 Banded Front rack x 45 sec each arm Couch Stretch x 45 sec each Front Squat (1 RM 15-20 min clock) Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips