10.22.19

Gymnastics Test
Max Effort Strict Pull-ups

Metcon
5 RDs E3M
10 C2B
40 Double-unders (SC: 25 DUs/80 singles)

10.21.19

Metcon
CrossFit Linchpin Test #12
400m Run
15 Clean & Jerks
3 Rope Climbs
400m Run
12 Clean & Jerks
2 Rope Climbs
400m Run
9 Clean & Jerks
1 Rope Climb

10.19.19

Strength
10 min EMOM
3 Deadlifts @ 70-75% 1RM

Metcon
3 RFT
12 Power Snatches @ 95/65
500m Row

10.17.19

Metcon
25 min EMOM
1: 25 Air Squats
2: 10 HSPU
3: 8/5 Calorie AAB
4: 12 Box-jump Overs @ 24/20”
5: 5 Devil’s Presses @ 35/25

10.16.19

Metcon
10 min EMOM
O: 7 Strict Pull-ups
E: 35 Double-unders (SC: 20 DUs; 70 singles)

Metcon
4 Rounds E4M
15 KB Swings @ 53/35 (RX+ 70/53)
15 HRPU
15 Wallballs @ 20/14 (RX+ 30/20)