May 4, 2019

CROSSFIT
rope challenge (max reps)
Max rope climbs in 90 seconds
choose this or peg board for challenge
Peg board challenge (max reps)
max peg board ascents in 90 seconds
choose this or rope climb for challenge
Peg board challenge (max reps)
max peg board ascents in 90 seconds
choose this or rope climb for challenge
bunch of stuff (Time)
10 deadlifts (225/155)
20 burpees
30 box jump overs
40 ft handstand walk
50 sit ups
40 ft handstand walk
30 box jump overs
20 burpees
10 deadlifts

Rx+ deadlifts (275/185) and T2B
14 min timecap

SWEAT
Sweat 190504 (AMRAP – Reps)
18 Min Amrap

Athlete 1- 200m Run
Athlete 2- Abmat Sit ups
Athlete 3- Row for Calories
Athlete 4- KB Swings (53/35)

All athletes work at the same time. Rotate positions at completion of each 200m Run.
Score is total calories rowed.

STRONGMAN
Metcon (Time)
Strong lifting WOD
12-10-8-6-4 hang squat cleans @ BW
200m odd object carry @ approx. 60% body weight between rounds

The carry is completed after the set of 12, 10, 8, and 6 for a total of 4 carries. Any carry allowed. Odd object includes: stones/bags/rocks/barbells/ furniture/people/anything, etc

Post loads, object, and times to comments.
Metcon (Time)
Push/Pull Power WOD
3 Rounds For Time
12 x Bench Press @ BW
200m Row
6 x Bench Press @ BW
200m Row
3 x Bench Press @ BW
200m Row

Post loads
TOP GUN (Time)
“Top Gun”
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX 135/95
* EMOM 4 Burpees
Metcon (No Measure)
‘HIIB” High Intensity Interval Bodybuilding
10 Rounds
10 3 grip barbell curls
10 DB/KB Shrugs
10 DB/KB Calf raises
10 GHD Sit Ups
10 Push Ups
AHAP Keep moving between sets.

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