August 26, 2017

CROSSFIT
Conditioning: AMRAP x 30:00
Hotshots 19
30 Squats
19 Power Clean 135/95
7 Strict Pull Ups
Run 400m
*No more than 6 Rounds

SWEAT
Conditioning: AMRAP x 15:00
200m Run
10 Slam Balls/Plate G2OH
15 Sit Ups
20 Air Squats

STRONGMAN
Metcon (AMRAP – Rounds and Reps)
20 Min Increasing Ladder
Bear Complex
Push up
Add 1 Bear Complex rep and 2 PU reps each round, example:
Rd 1, 1 Bear complex, 2 PU
Rd 2, 2 Bear complex, 4 PU
Rd 3, 3 Bear complex, 6 PU
etc. Post Rounds and reps
Rx 95/65
Rx+ 135/95
Brian (Time)
3 Rounds for time of:
5 Rope Climbs, 15′
25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011