Wednesday


336 CrossFit – CrossFit

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Weightlifting

Metcon (Weight)

Back Squat
10-8-6-4-2

Score= Total lbs for 5 sets.
A failed set may be reattempted at lighter weight.

Metcon

Metcon (AMRAP – Reps)

4 min Calorie Row
3 min Wallballs (30/20)
2 min Toes to Bar
1 min Box Jumps (24/20)

Friday

336 CrossFit – CrossFit

Compare todays Metcon to 4/25/14

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Weightlifting

2 Squat Clean on the minute for 8 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
20 Burpees
14 Thrusters (95/65)

–3 min rest
.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
20 Box Jumps (24/20″)
14 Hang Power Snatch (95/65)

–3 min rest
.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
20 Air Squats
14 Shoulder to Overhead (95/65)

Wednesday

336 CrossFit – CrossFit

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Weightlifting

Front Squat (3-3-2-2-1-1)

Metcon

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.