(806) 441-2112

WOD

Capstone CrossFit – CrossFit

Metcon

In a 2-person team perform…

400 Double Unders

200 Abmat Sit-ups

200 DB Power Snatches (50/35 lbs)

WOD

Capstone CrossFit – CrossFit

Metcon

For Time…

30 Thrusters

18 Knee-to-Elbows

20 Thrusters

12 Knee-to-Elbows

10 Thrusters

6 Knee-to-Elbows

Men: 75 lbs

Women: 55 lbs

WOD

Capstone CrossFit – CrossFit

Metcon

AMRAP in 15 minutes of…

10 KB Swings (53/35 lbs)

10 Jump Squats

10 Ring Dips

WOD

Capstone CrossFit – CrossFit

Metcon

For Time…

25 Push-ups

50 Deadlifts (135/95 lbs)

50 Abmat Sit-ups

50 Weighted Box Step-ups (24/20″)(53/35 lbs)

50 Floor Wipers

50 KB Clean & Push Presses (2x 53/35 lbs)

25 Push-ups

WOD

Capstone CrossFit – CrossFit

Metcon

“Running Fran” for Time…

800m Run

Fran

800m Run

“Fran” is:

21 – 15 – 9

Thrusters (95/75 lbs)

Pull-ups

WOD

Capstone CrossFit – CrossFit

Metcon

For Time…

1,000m Row

50 Overhead Squats (75/55 lbs)

25 Burpees

WOD

Capstone CrossFit – CrossFit

Metcon

5 Rounds for Time…

30 Back Rack Lunges (75/55 lbs)

15 Hang Cleans (75/55 lbs)

200m Run

WOD

Capstone CrossFit – CrossFit

Metcon

3 Rounds for Time…

50 Double Unders

20s L-sit Hold

— Rest 3 minutes —

3 Rounds for Time…

50 Double Unders

15 Hollow Rocks

— Rest 3 minutes —

3 Rounds for Time…

50 Double Unders

10 V-ups

WOD

Capstone CrossFit – CrossFit

Metcon

3 Rounds for Time…

400m Run

3 Rounds of “Cindy”

*1 Round of “Cindy” is…

5 Pull-ups

10 Push-ups

15 Air Squats

WOD

Capstone CrossFit – CrossFit

Metcon

“DT”

5 Rounds for Time…

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Men: 155 lbs

Women: 105 lbs