November 23, 2018

Spitfire (Weight)
18 min EMOM
Min 1 – 12/9 Cal Assault Bike
Min 2 – 9 Toes to Bar
Min 3 – 3 Squat Cleans (Choose Load)
Log TOTAL weight used for squat cleans.

You can add or decrease weight as needed. Your goal is to move as much weight possible.

Ex. 95+95+95 x 6

Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 Min AMRAP
50 Cal Row/Partner Planks
75 Slam Balls/Partner Hangs from bar
100 Sit Ups/Partner Sits in Bottom of Squat

00M Pinch Grip Carry

Carry a 45 pound bumper plate in each hand x 200 meters. Unlimited drops. Bumper is pinched between the thumb and fingers. Do not use the hole or hold the plate from the bottom.

Women carry 25 pound bumpers.

*Scale as needed.
Metcon (Time)
200M Tire Flip
Flip any tire 200M by yourself, with a partner, with a team, take turns or do it together. Post tire weight and team name in comments.
Linda (Time)
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here