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Week 3 Day 1

By: 0

Downstate CrossFit – CrossFit

Metcon (AMRAP – Reps)

On an 8 min Clock:

50/40 Cal Row

AMRAP – HSPU
5 Min rest before WOD 2

Metcon (Time)

2 Rounds For Time:

50 Wall Balls

400M Run
13 Min Cap

Gymnastics

A. SKILL: T2B for Speed

B. CORE: 3 Minute Abs

C. METCON: AMRAP 15

7 Burpees Box Jump Overs

9 T2B

11 Unbroken WBs (30/20)

200m Run

Week 2 Day 3

By: 0

Downstate CrossFit – CrossFit

Metcon (Time)

For Time:

10 Deadlifts 185/135

30 Toes to Bar

50 Air Squats

15 Deadlifts

25 Toes to Bar

50 Air Squats

20 Deadlifts

20 Toes to Bar

50 Air Squats

25 Deadlifts

15 Toes to Bar

50 Air Squats

30 Deadlifts

10 Toes to Bar

50 Air Squats
30 Min Cap