May 26, 2018

CROSSFIT
Conditioning: For Time
21-18-15-12-9-6-3
Wall Balls
Bike (calories)

SWEAT
Conditioning: AMRAP x 20:00
Teams of 2-3
100 Cal Row
100 Burpees
100 Kettlebell Swings (53/35)
100 Overhead Plate Lunges (45/25)

STRONGMAN
Metcon (Time)
10 Rounds For Time
5 x Deadlifts @ 1.5 x BW
100ft Sandbag or Stone Carry AHAP. Post loads in comments
Metcon (AMRAP – Rounds and Reps)
20 Min Increasing Ladder
1 x American Kettlebell Swing @70/53lbs
1 x Push Up
Increase each movement by 1 rep every round.
Push/Pull Total
1RM Bench Press
1RM Deadlift
*Score is combined weight
“Tommy Mac” Hero WOD (Time)
2 Rounds For Time
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats
(Barbell lifts @ 115/75)

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan