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Teens
Deadlift (5-5-5-3-1+) Metcon (Time) 10 RFT 1 Rope Climb 10 KBS
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1 Power Clean + 2 Squat Cleans (1-1-1-1-1) Metcon (Time) 27-21-15-9 MB Thrusters KBSDLHP
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Bench Press (5-5-5-3-1+) Metcon (Time) 4 RFT 200m Farmers Carry 10 Stepups 10 Pushups
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Back Squat (5-5-5-3-1+) Metcon (Time) 100 Wall Balls 3 Burpees every minute
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Shoulder Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Cal Bike 10 Push Presses 10 SDLHP
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Deadlift (5-5-3-3-3+) Metcon (Time) 2000m Row 50 Thrusters
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Shoulder Press (5-5-5-5-5+) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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Sumo Deadlift (5-5-5-5-5) Metcon (2 Rounds for reps) 6 AMRAP x2 10 Squats 15 Box Jumps 30 yd Shuttle Sprint/ Reverse Pedal 2 min rest
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Bench Press (5-5-5-5-5+) Metcon (AMRAP – Rounds and Reps) 15 AMRAP 100m Farmers Carry 20 Stepups 30 Mountain Climbers
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Workout of the Day

CrossFit

  • CrossFit WOD – 9/22/18

    Warm-up
    Min 0-8

    Med Ball Carry 200m

    Hang 30 Sec

    x10 Air Squats

    Min 8-16

    Plate Carry 200m

    Rope Pull-ups x10 (Rows x20)

    x10 Front Squats

    Min 16-25

    Bar Carry 200m

    x1 Rope Climb

    x10 Thrusters

    Min 25-30

    Breif

    Min 30-40

    Establish workout areas and Potty.
    40-60: Dae Han (Time)
    3 Rounds for time of:

    Run 800m with a 45# barbell

    3 Rope Climbs, 15′

    12 Thruster, 135#
    In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
    To learn more about Dae Han click here

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