Main – CrossFit

I’d like to wish my wife, Coach Nic a happy anniversary. It’s been the best year of your life & you know it!!!!

Junk yard dog (No Measure)

5 minutes alternating with a partner followed by mobility work

Metcon (AMRAP – Reps)

15 min;

69 KBS 53/35

23 T2B

69 DU

23 hang cleans 155/105

Metcon (Time)

B-Fit

A.

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 10 reps

*Set 2 – 10 reps

*Set 3 – 8 reps

*Set 4 – 8 reps

*Set 5 – 6 reps

*Set 6 – 6 reps

Add weight every set.

B.

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats or Goblet Squats

12 Toes to Bar

*score is fastest round.