Skill:

Handstand holds

Metcon:

15 min AMRAP

12 Front Rack DB Squats (50/35)

8 TTB

5 HSPU

Crossfit:

Strength:

Front Squat- 4x5 Start @ 65% or (185/115)

Deadlift- 3x5 @ 65% or (235/135) no touch and go

Strict Press- 4x5 Start @ 65% or (105/65)

Crossfit Light:

14 min AMRAP

12 Front Rack DB Squats (35/25)

8 Knee Raises

12 DB Push Press (35/25) - 6 per arm

Strength:

12 min EMOM 

2 Push Jerks (155/85)

Metcon:

9 min AMRAP

40m Right Arm Farmer’s Carry (53/35)

20 Sit ups

40m Left Arm Farmer’s Carry

12 Thrusters (75/45)

Skill:

TTB- 5x3

Metcon:

18 min EMOM, Alternate minutes with a partner

Min 1-6: 50m Goblet Carry (70/44), then max effort HR Push ups

Min 7-12: Hang Clean + 2 Front Squats (135/85) x 6, then max effort Med Ball Sit Ups (20/14)

Min 13-18: 15 K2E, then max effort Lunges

Score is...

Crossfit

Skill:

Double Unders

Metcon:

5 RFT

50 DU/100 SU

15 OH Squats (95/65)

Weightlifting - Back Squat

Band Seated Hip Abduction- 3x10

Tempo Squats- 5x2 (3 seconds down, 2 second pause, stand)

Barbell Step Ups- 4x10

Find a max Broad Jump

Crossfit Light:

Skill:

Jump Rope

Metcon:

5 RF...

Strength:

Deadlift- 4x3 @ 75%

Metcon:

For Time

21-15-9

DB Push Press (40/25) - 21 per arm, 15 per arm, 9 per arm

Deadlift (175/105)

10 min Time Cap

Metcon:

Every 4 min x 5

9 Burpee Box Jumps (24/20)

15 Back Squats (115/75)

9 Shuttle Runs (20m)

Your score is your slowest round!

Happy Veteran's Day to all of our Vets! Thank you for your service!

Crossfit: ***IF YOU WANT TO MISS THE CROWD AT 4:45, YOU CAN ALSO COME DO THE OPEN WORKOUT AT 4:00***

Metcon:

For time, in any order

40 Muscle Ups/Pull ups

80 cal row

120 Wall Balls (20/14)

20 minute Time Cap

C...

Metcon:

For time

10-1

Pull ups

Strict Press (75/45)

Med Ball Cleans (25/16) - Double the reps (20, 18, 16, etc.)

Strength:

Front Squat- 3x8 (155/95)

Strength:

Thrusters- Build to a heavy set of 3

Metcon:

3 RFT

10 Thrusters (95/65)

20 Burpees

50 DU/100 SU

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