10.24.24

Metcon
30 min AMRAP
Plate Carry @ 45/25 (RX+ 55/45)
CAP programming from 9/13/2024.

Accessory
100 Empty bar Jumping Squats @ 45/35

10.23.24

Metcon
5 Rounds E6M
20/15 Calorie SkiErg
20 Wallballs @ 20/14 (RX+ 30/20)
5 Devil Presses @ 35/25 (RX+ 50/35)

Accessory
10 min EMOM
O: 10 Alternating Pistols
E: 10 Box Jumps @ 30/24

10.22.24

Metcon
2 RFT
600m Run
10 Inverted Burpees
300m Run
20 Pull-ups
600m Run
30 sec Handstand Hold (RX+ 40’ HSW)
Last tested on 9/25/2021

Accessory
6 Rounds E90s
O: 20 GHD Sit-ups
E: 3 Rope Climbs

10.21.24

Metcon
5 Rounds E5M
60 Double unders
20 Slamballs @ 30/20
10 Bench Press @ 115/75 (RX+ 155/105)

Accessory
6x50’ Reverse Sled Drag

10.19.24

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Metcon
Partner WOD
5 min AMRAP
Max Calorie SkiErg
Other partner must hold DBall @ 100/60
Rest 3 minutes

5 min AMRAP
5 Box Jump Overs @ 24/20”
10 KB Swings @ 53/35
One partner works at a time.
Rest 3 minutes

5 min AMRAP
Max Calorie Bike
Other partner must perform a rig dead hang
Rest 3 minutes

5 min AMRAP
15 KB SDHP
10 Single-arm KB Push Press (5 each arm)
One partner works at a time.
RX: 53/35