Saturday

Saturday

Saturday

Devil’s Box (AMRAP – Rounds and Reps)
“Devil’s Box”
Teams of 2
One partner Works at a time
And completes one full round
AMRAP 30
15/10 Cal Row or Bike
15 Devils Press (50/35)
15 Box Jump Overs (24,20)

L3: 35/25#
L2: 25/20#, Step-ups allowed
L1: 15/10#

Cash Out
Weighted Planks
5x :30
Time your partner and help them add wt

Saturday

Saturday

Saturday

Saturday

Metcon (Time)
“Dead Guns”
Teams of 2
4 Rounds
60 Calorie Row
30 Deadlifts (255,175)
30 Strict Pullups – you can lift and assist your partner as needed instead of bands
30 Pushups with partner holding your feet off the ground like wheelbarrow – keep core straight
30 Synchro ABmat Situps

Saturday

Saturday
8&9 AM class only on Labor Day
– Nutrition challenge starts 9/7!

Slay the Relay (AMRAP – Reps)
“Slay the Relay”
Teams of 2
Amrap 30
200m Relay Sandbag carry (50,35)
40 Front Squats (135,95)
30 Toe 2 Bar
200m Relay Sandbag Carry (50,35)
20 Handstand Pushups
10 Bar Muscle Ups

L3: Jumping MU, k2E, 115/80, Ab mats
L2: Pike off Box, Knee Raise, Strict or Band Pullups, 95/65
L1: Pike PU, 75/55, Toes to Post, Jumping pu/box dips


Saturday

Saturday

Metcon (Time)
“Team Jacked and Tan”
Teams of 2
400m Plate Run or Sand Bag Run (45,35)
50 Pushups
5o Box Jump Overs (24,20)
50 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
40 Pushups
4o Box Jump Overs (24,20)
40 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)
30 Pushups
3o Box Jump Overs (24,20)
30 Synchronized Abmat Situps
400m Plate Run or Sand Bag Run (45,35)

L2: H/R, Step-ups, 45/25#
L1: box push-ups, 25/10#


Saturday

Saturday

Masters Down and Back Chipper (AMRAP – Reps)
CrossFit Games 19
Master’s Down and Back Chipper
16-17 / 35-49 Divisions (Partner Edition)
AMRAP 30
800-m run
30 Handstand push-ups
30 Dumbbell thrusters
30 Box jump-overs
30 Power cleans
30 Box jump-overs
30 Dumbbell thrusters
30 Handstand push-ups
800-m run
♀ 25-lb. DBs, 20-in. box, 125-lb. cleans
♂ 35lb. DBs, 24-in. box, 185-lb. cleans

-Split all the work including Run
-Run counts for 80 reps

Saturday

Saturday
Beach WOD 9am
-13 Garfield St in Humarock you can park.
-Short walk to the beach

Saturday

Saturday

Warm-up
1 mile run @80% effort
Partner Whamm-O (Time)
“Partner Whamm-O”
2 RFT
200 DU
150 Russian Twists 35/25#
100m OH Walking Lunge (ea) 35/25#

L2: 25/10#
L1: 300 SU

Partners split up reps but must complete the 100m entirely before the other partner completes their 100m


Saturday

Saturday

Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Saturday

Saturday
ACs blasting come get your WOD on

31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
If necessary due to weather sub 25/20 Cal Ski or Row on Damper 10 for Run with Sandbag

Score Cals and reps of the AMRAP


Saturday

Saturday
DONATIONS are LIVE:
Use this link to donate to the Riley Howell Foundation: https://rileyhowellfoundation.org/

Riley 21 (Time)
“Riley 21”
For Time
10 – 1
Deadlifts (225/155)
Toes to Bar

Then
1-10
Power Cleans (155/105)
Bench(Floor) Press (155/105)

L3: Partner WOD
L2: 185/125#, 115/80#, Knee Raise/K2E
L1: 155/105#, 85/60#, Sit-ups

On April 30, 2019, Riley Howell was in class at UNC Charlotte. Seven minutes in, shots rang out and in a split-second decision, Riley chose to fight. He would not live to know that his actions saved others.

Riley died as he lived – selflessly, bravely and in service to others. In memory of his courageous act and to honor a remarkable young man, the Riley Howell Foundation Fund will support organizations benefiting families affected by gun violence.

*use same barbell–just strip weight
*use hip bridge to raise the bar off ground for floor press
*floor press and start demo https://youtu.be/Rw48pWMs76o

Saturday

Saturday

Team Work Makes the Dream Work (AMRAP – Rounds and Reps)
“Team Work Makes the Dream Work”

10 Tire Flips
10 Tire Jumps (in and out of tire is one rep)
–each partner must complete a full round while the other partner rests
Rest 1 Minute

AMRAP 5
100m Sled Drag relay (add 90#,65#)
–each partner will do 100m at a time while the other partner rests
Rest 1 Minute

AMRAP 5
10 Push Press (95,65)
10 Burpees
–each partner must complete a full round while the other partner rests
Rest 1 Minute

AMRAP 5
Calorie Row
— Each Partner must Row 25/20 cals at a time and switch at 25/20 calories
–one round is 25/20 cals

Score is rounds plus reps

Saturday

Saturday

Don’t Push Your Luck (AMRAP – Rounds and Reps)
“Don’t Push Your Luck”
AMRAP 30
Teams of 2
30 Push Jerks (135,95)
30 Pullups
30 Push ups
400m Run

L3: 115/80#
L2: 95/65#, Partner assisted or Jumping PU
L1: Pushups off box 75/55#, RR


Saturday

Saturday

Ranch Wars 6 Mash-up (Time)
Teams of 2
Part 1
Complete 100 Calories on Assault bike
Then immediately into:
3 Rounds of:
20 Clean and Jerks (135,95)
20 Burpees over Partner
200m Plate Carry (45,35) – you can switch the plate when ever

L3: 115/80#
L2: 95/65#, 35/25#
L1: 75/55#, 25/10#

*You must run 200m in order to switch partners off the bike
Partner 1 will start on bike and partner 2 will start on 200m. Once partner 2 returns they will switch until they reach 100 cals on the bike.

Saturday

Saturday
The 5th Annual ‘Wildman’s’ Ride will take place today. $25/person VFW Post 697 55 Essex St Whitman, Ma

Registration starts at 10am

Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

To learn more about Dork click here

Saturday

Saturday

Mexican Mule (AMRAP – Rounds and Reps)
“Mexican Mule”
AMRAP 30
Teams of 2
4 Rope Climbs
20 Front Squats 135/95#
40 DB Snatches 50/35#
400m DB Run 50/35#

L3: 115/80#, 35/25#
L2: 2 Ropes, 95/65#
L1: 8 Strict or Banded Pull-ups, 75/55#, 25/15#

-Partners split reps however, both partners run and trade off DB when ever


Saturday

Saturday

Bull Complex
Ten Minutes to establish:
1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean
-Teamates take turns with one barbell
-weights can be added and subtracted in any order
-score is max each athlete successfully lifts combined

Teams of four
-Rest exactly five mins before Part 2
“Build a Bull Complex” (AMRAP – Rounds and Reps)
Teams of 4
AMRAP 12 Minutes
“Build a Bull Complex”
The Bull Complex is :
Deadlift + Hang Squat Clean + Shoulder to Overhead(STO) + Squat Clean

RX: 135/95#
Scaled: 95/55

The Builder style sequence is as follows:
Round 1-1 Deadlift
Round 2-1 Deadlift + 1 Hang Squat Clean
Round 3-1 Deadlift + 1 Hang Squat Clean + 1 STO
Round 4-1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean
Round 5-1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean + 1 Deadlift

Athlete #1 will continue to add a repetition from the complex on the beginning of his round and each athlete following will have to follow suit and perform the same portion of the complex. This complex will continue to build for the full allotted time cap. For example round 8 will be two complete complexes and athlete 1 will start with 1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean + 1 Deadlift + 1 Hang Squat Clean + 1 STO + 1 Squat Clean.

Coach Notes:
-The reps do not have to be unbroken but for the squat clean the hang position must always be re-established at the top of the deadlift if the barbell is dropped and picked up off the ground (like DT),
-Every athlete must get through round 4 of this complex builder. After round 4 you will have the option of performing 10 burpees over the bar instead of taking your turn in the complex but your burpees do not count as reps for the workout. Only the athlete skipping their turn has to perform the burpees.
-Power Clean into a Front Squat will be allowed for a Squat Clean
-Thrusters will be allowed for STO


Saturday

Saturday

Metcon (AMRAP – Rounds and Reps)
“60 Beats a Millisecond”

With a partner:
AMRAP 30
600m Run
60 Goblet Walking Lunges (53,35)
60 Situps
60 Box jump Overs (24,20)
60 Situps
60 Thrusters (45,35)
600m Run

L2: 35/26#, Step ups
L1: BW Lunge

-Partners perform the run together and can split up reps however they choose

Saturday

Saturday
-Todays WOD is dedicated to Chris Orlando whom the 5k Boston Marine Corps run today is dedicated to
-One of our members graduated with him and will be running the race today in his honor

Orlando (Time)
“Orlando”

10 Rounds for time of:

16 Plate Overhead Walking Lunges 45/35#
14 Burpees
1 Thruster 135/95#

Dedicated to Chris Orlando (23) Flight Crew Corporal Marine of Hingham, MA who died Jan 14,2016 along with 11 other Marines when two CH53 helicopters collided off the coast of Hawaii during a nighttime training mission.

“Life is two dates and a dash; make the most of the dash”

L3: 115/75#
L2: 35/25#, 95/65#
L1: 25/10#, 75/55#

Saturday

Saturday

Day of Deads (Time)
Teams of 2
“Days of Deads”
20 Deadlifts (315,225)
30 Box Jumps (30,24)
50 Syncronized Situps
20 Deadlifts (315,225)
30 Box Jumps (30,24)
50 Syncronized Situps
20 Deadlifts (315,225)
30 Box Jumps (30,24)
50 Syncronized Situps

L3: 225/155#, 24/20″
L2: 185/125#, Step-ups
L1: 135/95#

– One partner works at a time except for Sit-ups

Saturday

Saturday

Team Double Down (Time)
“Team Double Down””
Teams of 2
200 Situps
100 Box jumps (24,20)
200 KB Swings (53,35)
100 Pushups
200 Walking Lunges
100 Toe 2 Bars
Run 1 Mile – Relay style 4x400m – one works while one rests – each perform 2x400m

If raining you may substitute a 2k row and athletes will alternate on and off 1 rower every 500m.


Saturday

Saturday
We are open for 8&9am on Easter

Grin and Bear it (Time)
“Grin and Bear it”
Teams of 2
300 Double Unders – Partner 2 Holds Bar in Front Rack
200 BB on Back Step Ups (45,35) (24,20)
150 Burpees Over Barbell

L2: (20/16″)
L1: 600 Single Unders, 100 Burpees in place

-20 burpee penalty if the bar touches the ground during the first two movements

Saturday

Saturday

Marathon Man (AMRAP – Reps)
“Marathon Man”
With a running clock with a partner:

Minute 0:00-12:00
Max Cal Bike/Ski (Row is last resort)

Minute 12:00-24:00
AMRAP
10 Pull-ups
10 DB Hang Power Cleans 50/35#
10 Push-ups
*Alternate Rounds

Minute 24:00-36:00
Max DB Burpees 50/35#

Score: Total reps!

L3: 35/25#
L2: Banded Pull-ups, H/R Push-ups
L1: RR, 20/15, Wall PU, No DB Burpee


Saturday

Saturday

Team White (AMRAP – Rounds and Reps)
“Team White”
AMRAP 32
With a partner
3 Rope Climbs
10 Toes To Bar
21 Walking Lunges w 45/35# Plate
Run 400m

*One partner completes a whole round while the other partner rests. Partners run together at the end of each round

L3: 2 Rope Climbs 10 Knees to Elbow
L2: 1 Rope Climb/ 6 Strict PU 35/25# Plate
L1: 5 KB Rows Ea Arm 10 Knee Raise 200m Run


Saturday

Saturday
**7am ONLY no 8 or 9am. Join us for the 5 mile Run or 2 Mile Walk for Prevention at Bare Cove Park at 9am **

Team Abbate (Time)
For time with a partner:
Run 1 mile
21 Clean & Jerk 185/125#
Run 800m
21 Clean & Jerk 185/125#
Run 1 Mile

L3: 155/105
L2: 135/95
L1: 95/66 800,400,800

-Partners rub together but split up reps of C&J
-Should be a heavy lift for both partners
-May not start until both partners have completed the run

Saturday

Saturday

Team Damage Control (Time)
“Team Damage Control”
Teams of Two
800m Run w/Medball (20/14)
25 DB Snatch (50/35)
40 Burpees
40 Box Jumps
80 Sit-ups w/Medball
250 Double Unders
80 Sit ups w/Medball
40 Box Jumps (24,20)
40 Burpees
25 DB Snatch (50/35)
800m Run w/Medball

L3: (14/10) (35/25)
L2: (25/20) (Step-ups)
L1: (400m Run no ball) (500 SU)


Saturday

Saturday

Mile of Pain 2.0 (Time)
“MILE OF PAIN 2.0”
With a 20lb Vest
50 AIR Squats
400m RUN
50 Walking Lunges
400m Run
50 Calorie Row
400m RUN
50 Wall Balls (20,14)
400m RUN

Saturday

Saturday

Tool Bag (Time)
Teams of 2
Run 400m Together
40 Burpee Pull ups
40 Power Cleans (135,95)
Run 400m Together
30 Burpee Pullups
30 Power Cleans (135,95)
Run 400m Together
20 Burpee Pullups
20 Power Cleans (135,95)
Run 400m Together

L2: (95/65) (Burpee Jumping PU)
L1: (75/55)

Cap: 30 mins


Saturday

Saturday
-Check app and Fbook for cancellation updates
-If you cannot make it to the box:
5 RFT
:30 Plank
5 Burpees
10 H/R Push-ups
15 Air Squats
20 Mtn Climbers

Team Damage Control (Time)
“Team Damage Control”
Teams of 2
10 Wall Walks
20 Handstand Pushups
30 KB Swings (70,53)
40 Burpee Box Jump Overs (24,20)
50 Push Jerks (135,95)
40 Burpee Box Jump Overs (24,20)
30 KB Swings (70,53)
20 Handstand Pushups
10 Wall Walks

L2: (95/65) (53/35) (Burpee Step-over)
L1: (Pike Push-up) (Russian KB) (Burpees)


Saturday

Saturday

Rolling on 24’s (AMRAP – Rounds and Reps)
“Rolling on 24’s”
AMRAP 24
With a partner
24 SDLHP (95/65)
24 Partner WB Sit-ups (20/14)
24 OHS (95/65)
24 Cal Bike/Ski or 400m Run
24 Power Snatches (95/65)
24 Partner WB Sit-ups (20/14)

RX+: (115/80) (GHD SU)
L3: (75/55)
L2: (65/55)
L1: (KB SDLHP) (Front squats/Power CL)
-Split reps however desired. You must alternate each rep of WB Sit-ups
-For teams that run, each partner runs 200m separately, “relay” style


Saturday

Saturday

Chippy Ahoy! (Time)
“Chippy Ahoy”

With a Partner
For Time
3000m Row
8 Ring MU
300 DU
8 Ring MU
200 Walking Lunges
8 Ring MU
100 Burpees to Target
8 Ring MU
50/40 Cal Bike/Ski

Cap: 35:00

L3: (Bar MU) (Jumping Bar MU)
L2: (12 Strict PU/12 Strict Dips) (Includes Banded variations or Partner assisted)
L1: (Ring Rows or Bent Over Rows 75/55)

-Must switch every 500m on the Row

-Divide reps however you like
-One works at a time
-If you row for the finish 60/50 Cals

Saturday

Saturday

Team Burden (Time)
Team Burden

Teams of two
100 Cal Row
75 Ab Mat SU
50 Push Jerks (135/95)
25 HSPU
50 Hang Power Cleans (135/95)
75 Ab Mat SU
100 Synchro DU


Saturday

Saturday

The Ocho Chipper (Time)
‘THE OCHO CHIPPER”
-inspired by Wodapalooza 2019-

Teams of 2
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Hang Power Cleans (155, 105lb)
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Front Squats (155/105)
10 Syncro Bar Muscle-ups
20 Syncro HSPU
40 Shoulder-to-OH (155/105)
*30 min Cap

L3: (30 Pull-ups *One partner hangs) (Ab-Mat HSPU)
L2: (20 Partner Assisted PU) (HSPU off Box or Pike) (135/95)
L1: (Pendlay Row) (H/R Synchro Pushups) (95/65)


Saturday

Saturday

Metcon (AMRAP – Rounds)
Team Titan Triplet
Teams of 2
AMRAP 24
P1:
The Triplet
12 Power Snatches (115/80)
12 Box Jumps (30/24)
12 Burpees
P2:
500m Row *can sub 500m Ski .75Mi Bike or 400m Run

L2: (95/65) (24/20)
L1: (75/55) (Step-Ups)

-Score is total completed 500m Rows plus complete rounds of the triplet
-Extra reps and meters do not count today
Cash Out
Extra Endurance
Every 3:00 for 3 sets
20 Push-ups
80 DU or 160 SU or 2:00 attempts
Gymnastics
EMOM 9
Odd: HS Walk Practice scale- shoulder taps
Even: Tempo Box HSPU 5 reps 32-1

Saturday

Saturday

“Partner Rankel” (AMRAP – Rounds and Reps)
AMRAP 25 (as many rounds as possible)
6 Deadlifts (225,155)
7 Burpee pull-ups or Sub Burpee Box Jumps (24,20)
10 Kettlebell swings (70,53)
Run 200m Together

L3: (185,125) (53,35)
L2: (155,105) (35,26)
L1: (95,65) (18) (Burpees)


Saturday

Saturday

Rowing w Barbara (AMRAP – Rounds and Reps)
“Rowing w Barbara”
With a partner:

AMRAP 30:

20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
Row or Ski 500 Meters
*One person works. Split as needed.

Rx+:(C2B Pull-ups) (Alternating Pistols for Air Squats)
L2: (Band Assisted Pull-ups) (H/R Push-ups)
L1: (Modify volume if needed) (Ring Rows) (Wall Push-ups)


Saturday

Saturday

See You Later 2018…bye Felicia (AMRAP – Reps)
Teams of Three
1 Person works at each station

Station 1
Amrap 6
20 Double Unders
18 Wallballs

Rest 2:00 Minutes

Station 2
Amrap 6
20 Calorie Row (or Ski)
18 Burpees

Rest 2:00 Minutes

Station 3
Amrap 6
20/15 Cal Bike
18 Vups (RX+ GHD SU)

*Score teams total reps between rounds


Saturday

Saturday

Warm-up
5 Min Game
WARM UP:
10 Minutes Practice Toe 2 bar and Pullup technique

Saturday

Saturday

The Flav (AMRAP – Rounds and Reps)
“The Flav”

Teams of 2
AMRAP 24
Every 4 Minutes perform 13 Burpees
4 Rope Climbs
20 Hand Stand Push Ups
40 Deadlifts (185,125)

L3: (2 Rope Climbs) (AB MAT HSPU) (155,105)
L2: (10 Jumping C2B pull-ups) (HSPU off Box) (135,95)
L1: (4 Partner assisted Pull-ups) (Pike pushups) (95,65)

-Score total rounds and reps, NOT including burpees
Strength
Bench Press

Saturday

Saturday

Team Grinding (Time)
“Team Grinding”
Teams of two
For Time
60 Cal Row
60 Burpee Box Jump Overs (24/20)
60 Synchro Ab Mat SU
60 Split Jerks (135/95)
60 Synchro Ab Mat SU
60 Burpee Box Jump Overs
60 Cal Bike

*Teams of two should do one row and one bike during the workout, beginning or end


Saturday

Saturday

Tsunami (AMRAP – Rounds and Reps)
‘Tsunami’
AMRAP 30
8 DB Front Squats (50/35)
10 Burpee Box Jump Over (24/20)
15/10 Cal Row
*Partners Complete One round at a time

L3: (35/25) (20/15)
L2: (25/15)(Step-ups)
L1: (Goblet Squat) (Burpees)


Saturday

Saturday

Team Filthy Fifty (Time)
“Team Filthy Fifty”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or BB Goodmorning
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – (Dirty 30)
Level 1 – (Terrible 20)

*At the beginning and every 5 minutes partners must perform 50 ab mat SU

Saturday

Saturday

Synchro Snatch and Burpee (AMRAP – Reps)
WOD 1
Teams of 2
AMRAP 12
24-18-12-6
Synchronized DB Snatches
RX: 50/35 : Intermediate: 45/30 : Novice: 35/20
Synchronized Burpees over Dumbbells (Lateral Jump)

-Once you complete the round of 6 you will the start back at the round of 24

Gogurt (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 12
Complete a whole round each
15 Cals Bike(men) Row(women)
15 Toe 2 Bars

Scaled: Knee to Elbow or Knee Raise
-once both the row and t2b are complete then partner two will start


Saturday

Saturday
-Sign up for the Turkey Day Powerlifting meet
-All levels and ability welcomed to participate

Saturday

Saturday

Metcon (Time)
“Flashback 2.1”
Teams of Two

10 Wall walks
25 Toes 2 Bar
40 KB swings (53,35) Big Dawgs (70,53)
50 Wall Balls (20,14)
75 AB mat situps
1 mile run
75 AB mat situps
50 Wall Balls (20,14)
40 KB swings (53,35) Big Dawgs (70,53)
25 Toes 2 Bar
10 Wall walks


Saturday

Saturday

Partner Blood Drive (AMRAP – Rounds and Reps)
“Partner Blood Drive”

Teams of two
AMRAP 25
15 Burpees over Bar
15 Shoulder to Over head (135,95)
15 Toe 2 Bars
15 Deadlifts (135,95)

L3: (115,75) (Knee to Elbows)
L2: (95,65)
L1: (75,55) (Knee Raise)


Saturday

Saturday
– Beach WOD has been rescheduled for Labor Day weekend
-Normal schedule and a partner WOD!

“Fast & Furious” (Time)
In Teams of Two

For Time
Run 400m Together
60 Deadlifts (225,155)
Run 400m Together
40 Cleans (155,105)
Run 400m Together
20 Sumo Deadlift High Pulls (115,75)
Run 400m Together

-Setup your bar for the weight to be stripped after each run

L3: (185, 125) (135,95) (95,75)
L2: (155, 105) (115,75) (75,55)
L1: (135, 95) (95,65) (35 KB, 26 KB)


Saturday

Saturday

Warm-up
5 Mins of a game
Then…
Mobility
Pick two movements

Teach Fireman carry and practice Tire flips

Metcon
South Shore Battleground (Time)
Teams of Two
For Time

200m Partner Carry or Sled Push (185,115)
4 Rope Climbs
400m Run with Sandbag
40 Tire Flips
400m Run with Sandbag
4 Rope Climbs
200m Partner Carry or Sled Push (185,115)

-Each partner must complete the carry each time and both run at the same time, the rest may be divided up however desired.