April 13, 2019

CROSSFIT
Strength
Floor Bench (5X5)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

SWEAT
Metcon (Time)
COMMUNITY SATURDAY SWEAT!
60 Kettlebell Swings (50/35)
50 Lunges w/ Kettlebell
40 Med Ball Toss Situps (20/14)
200 Meter Med Ball Relay (200m/each)
40 Med Ball Toss Situps
50 Lunges w/ Kettlebell
60 Kettlebell Swings
Relay run starts and ends at the door. Shared reps. One partner works at a time.

RX+ 70/53

STRONGMAN
Metcon (Time)
“Strong Buffet”
3 Rounds
5 ground to overhead 135/95
100M odd object carry AHAP
100M farmers carry AHAP
100M sled push 90/45
5 tire flips, any tire

*odd object carry can be front, on shoulder or overhead. Partner or solo tire flips. Post loads in comments
Metcon (Time)
“Filly’s Fun House”
5 rounds
21/15 calorie row
15 KB swings 53/35
9 burpees
15 goblet squats 53/35
21/15 assault bike calories
*Must increase pace each round, yes, you must!
RX+ 70/53
Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
If you have a 20# vest or body armor, wear it.
AXLE defict Deadlift (1RM)
AXLE Deadlift while standing on 45lb plate.
post pump: amrap axle deadlifts @ 50% of 1RM, from floor.

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