2.10.25

Metcon
18 min AMRAP
40/32 Calorie SkiErg buy-in
then complete AMRAP
50 Russian KB Swings
100’ Single-arm KB Overhead Carry
50 Double unders
100’ Single-arm KB Overhead Carry
50 Russian KB Swings
100’ Single-arm KB Suitcase Carry
50 Double unders
100’ Single-arm KB Suitcase Carry
RX: 53/35
RX+: 70/53

Accessory
10 min EMOM
O: :20 L-sit
E: 4 L-sit Pull-ups

2.8.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
5 Rounds E2M
5 Snatch Grip Push Press

4 Rounds E3M
1 Snatch Grip Deadlift to mid-thigh +
2 Hang Snatches

CrossFit
Skill Development
6 min EMOM
5 Strict Pull-ups

Metcon
12 min AMRAP
5 HSPU (RX+ 5 SHSPU)
10 Pull-ups (RX+ C2B)
10 – 50’ Shuttle runs

2.7.25

Metcon
5 Rounds E5M
300/250m SkiErg
20 GHD Sit-ups
60 Double-unders

Accessory
100 Push Press @ 45/35

2.6.25

Metcon
3 min AMRAP
20/15 Calorie Bike
20 Medball Cleans @ 20/14
Rest 3 minutes
Start where you finished previous AMRAP
x5
Last tested on 11/8/2023

Accessory
6x50’ Heavy Back Rack Walks

2.5.25

Metcon
5 RFT
12 Alternating Box Step-ups @ 24/20”
6 Bar Muscle-ups
Rest 2 minutes

5 RFT
12 Alternating Box Step-ups @ 24/20”
3 Wall Walks
CAP programming from 7/21/2024

Accessory
10 min EMOM
O: 30 Crossovers
E: :50 Farmers Carry hold @ 70/50