Author: River City Strength and Conditioning

[Wednesday] 020123

MetCon

On A 40 Minute Timer Perform For MAX Reps:

0:00-10:00

AMRAP of:

8 Calories Assault Bike

8 Box Jump Overs (20/24′)

8 S2OH (75/115#)

8 T2B

10:00-20:00

AMRAP of:

8 Calories Ski Erg

8 Hang Power Clean (75/115#)

8 Pistols

8 Bar Facing Burpees

20:00-30:00

AMRAP of:

8 Calories Assault Bike

8 Box Jump Overs (20/24′)

8 S2OH (75/115#)

8 T2B

30:00-40:00

AMRAP of:

8 Calories Ski Erg

8 Hang Power Clean (75/115#)

8 Pistols

8 Bar Facing Burpees

[Friday] 012723

MetCon

Part A

CrossFit Games Open 18.5/12.5/11.6

7 Minute AMRAP of:

3 Thrusters (65/100#)

3 CTB Pullups

6 Thrusters (65/100#)

6 CTB Pullups

9 Thrusters (65/100#)

9 CTB Pullups

12 Thrusters (65/100#)

12 CTB Pullups

15 Thrusters (65/100#)

15 CTB Pullups

Etc…


Part B

CrossFit Games Open 19.4

For Time:

3 Rounds of:

10 Snatches (65/95#)

12 BF Burpees

-Rest 3 Minutes-

3 Rounds of:

10 BMUs

12 BF Burpees

[12 Minute Time Cap]