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Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon Pairs workout A) for time (alternate every 5 reps) 100 pull ups 100 press ups 100 overhead squats (20/15) 100 KB American swings (32/20) B) 20 min AMRAP (increase by 2 reps every round – start at 2) Wall balls KB step Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 3 rounds for time Row Cals (30/20) 30 SDHP KB (32/20) Bike cals (30/20) 20 burpee box jumps Ski cals (30/20) Metcon E4MOM x 4/5 Squat clean x 4 DB push press x 15 Renegade row x 8 e/s Plank to press Read more…

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Metcon 4/5 sets (to end of session) 6 SA row e/s 6 rot throw e/s 15 facepulls

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon E4MOM x 5 Snatch/power snatch x 4 RDL x 8 Banded KB swing x 12 DB floor press Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

Metcon

Crossfit SW18 – Metcon View Public Whiteboard Metcon 20 min EMOM Odds – 15/10 cal assault bike/ski (alternate) Evens – 6 HPC (70/45) Metcon 15 min pairs AMRAP 8 devil press (22.5/12.5) 50 air squats 200m run together Metcon 3 sets 15 palof press each side 10 paused crunches

Conditioning

Crossfit SW18 – Metcon View Public Whiteboard Metcon Pairs workout: 35 min AMRAP 1000m bike 30 burpee box jumps 80 metre suitcase carry dumbbells (30/20) 100 wall balls 500m ski Metcon 15 mins AMRAP Max row distance in group of threes (10 press ups off rower)