8.1.19
Capstone CrossFit – CrossFit
Metcon (Time)
100-80-60-40-20
Double Unders
10-8-6-4-2
Clean and Jerks 135/95
2-2–2-2-2
Rope Climbs
100-80-60-40-20
Double Unders
10-8-6-4-2
Clean and Jerks 135/95
2-2–2-2-2
Rope Climbs
5 Rounds
200m Run
20 Pushups
200m Run
20 Box Jumps Overs 24/20
21-15-9
Push Press 75% of your 1 Rep Max
Pull Ups
AMRAP 13
3 Ring Muscle Ups
6 Squat Snatch 155/105
9m Handstand Walk
AMRAP 13
6 Ring Dips
6 Squat Snatch 115/85
18m Bear Crawl
1000m Row
50 Ring Dips
1000m Row
50 Deadlifts 185/125
1000m Row
50 Power Cleans 95/65
1000m Row
50 Dips
1000m Row
50 Deadlifts 135/95
1000m Row
50 Power Cleans 75/55
In 8:00, 6 Rounds
15 Overhead Squats 95/65
15 Toes to Bar
*If you make that. You get 4 more minutes to get 3 more rounds. If you make that. You get 4 more minutes!! And so on…
In 8:00, 6 Rounds
15 Overhead Squats 75/55
15 Leg Raises
*If you make that. You get 4 more minutes to get 3 more rounds. If you make that. You get 4 more minutes!! And so on…
AMRAP 15
400m Run
15 Handstand Push-Ups
15m Kettlebell Goblet Lunges 53/35
AMRAP 15
400m Run
15 Kettlebell Push Press
15m Kettlebell Goblet Lunges 44/26
21-15-9
Thrusters 95/65
Pull-ups
75-50-25
Double Unders
21-15-9
Thrusters 75/55
Jumping Pull-Ups
150-100-50
Single Unders
Buy In: 1 Mile Run
3 Rounds
21 Kettlebell Swings 53/35
15 Burpees
9 Shoulder to Overhead 135/95
30 Front Squats 185/125
30 Box Jumps 30/24
30 Bar Muscle Ups
Take the bar from the ground
30 Front Squats 135/95
30 Box Jumps 24/20
30 Toes to Bar
Take the bar from the ground
