June 1, 2019

Push and row (3 Rounds for reps)
3 rounds 5 min rest between rounds
7 min amrap of:
15/10 cal row
15/10 push ups

Plate Madness!! (AMRAP – Reps)
AMRAP – 19 Minutes

200M Overhead Plate Carry
50 Plate Toe-Taps
50 Plate Jumping Jacks
50 Plate Side Shuffles
40 Lunges with Plate
30 Ground to Overhead
20 Burpees Over the Plate
10 Plate Thrusters

Rx is 45/25 – Scale Accordingly!

Snatch Grip Deadlift
1RM Snatch Grip Deadlift
Finisher: Do an AMRAP of stiff legged deadlifts at 50% of your snatch grip deadlift max. Post reps/weight in comments
Metcon (Calories)
Assault Bike Max Calories
20 minute time cap
*every 2 min. do 5 strict pull-ups.
“Icon 1” Icon Athlete Benchmark WOD (Time)
3 Rounds for Time
20 Wall Ball Shots (30/20 lb)
20 Power Cleans (135/95 lb)
This is the first of 8 benchmark workouts designed by CrossFit legend Chris Spealler for his “Icon Athlete” @iconathlete program.
Spealler calls the workouts the “Icon 8” and says “they are all classic CrossFit style workouts that are designed to test a variety of time domains, reps, and movements. Those showing excellent capacity across all 8 workouts are a well rounded beast to be reckoned with as far as I can tell.”
“Red Horse” Hero WOD (AMRAP – Rounds and Reps)
AMRAP in 10 minutes 17 seconds
9 Thrusters (95/65 lb)
22 Burpees
13 Kettlebell Swings (53/35 lb)
500 meter Row
Navy pilots Lt. Cmdr. Landon L. Jones, 35, and Chief Warrant Officer 3 Jonathan S. Gibson, 32, died after their MH-60S helicopter broke its chains and slid off the flight deck of the USS William P. Lawrence on the afternoon of Sept. 22, 2013, the result of a large wave hitting the aircraft as the ship rolled violently. Both men were still inside the aircraft when it plunged overboard.
5 min time cap
Perform max sets of push ups. *every break, lift a stone over your shoulder. Go AHAP on stone. Score is total reps of both push ups and stone lifts. Note stone load in comments.