CROSSFIT
MetCon
“Death By…”
1 Bar Muscle Up + 4 Box Overs (20/24″)
*Add 1 Box Over Each Minute Until Failure*
Gymnastics
EMOTM 12 Minutes of:
Odd: 40′ HSW
Even: 30s L-Sit Hold (Rings -> VIDEO BELOW)
“Herd At Home” Series
MetCon (Chair/Ledge/Pullup Setup)
“Death By…”
3 Pullups + 3 Step Ups/Box Hops/Sumo Squat Jumps
*Add 1 Step Up/Box Hop/Sumo Squat Jump Each Minute Until Failure*
Gymnastics
EMOTM 12 Minutes of:
Odd: 40′ HSW/Bear Crawl/Pike Hold
Even: 30-45s Hollow Hold
CROSSFIT
Strength
Back Squat 10-10-8-8-6-6-4-4-2-2 (Ascending)
MetCon
For Time:
80 Calories Assault Bike OR 100 Calories SE OR 120 Calories Rower
“Herd At Home” Series
Strength
Pause/Temp Squat Jumps (3s↓, 5s Pause, Max Jump) 8×5
MetCon
For Time:
1500m Run/Walk
We will be unaffiliating from the CrossFit brand.
Our values will continue to remain the same.
Our vision will continue to remain the same.
Our philosophy will continue to remain the same.
Our community will continue to remain the same.
Our mission will continue to remain the same.
Our training methodology will continue to remain the same.
CrossFit does not define who we are, we define who we are and what we can become.
#longlivetheherd
CROSSFIT
Strength
Push Press 5×5 (Ascending)
MetCon
10 Rounds For Time (Including Rest) of:
8 Power Snatch (65/95#)
8 Bar Facing Burpees
60s Rest
“Herd At Home” Series
Gymnastics
Handstand Hold (Wall)/Plank Hold (Hands) 6xMAX
MetCon (Broomstick)
10 Rounds For Time of:
12 Squat Snatch (Broomstick)
8 Broomstick Facing Burpees
60s Rest
CROSSFIT
Lift
Power Clean + Front Squat 6×1 (Ascending)
MetCon
4 Rounds For Time of:
12 T2B
7 SA Hang DB Clean & Jerk – L (50/70#)
7 SA Hang DB Clean & Jerk – R (50/70#)
“Herd At Home” Series
Lift (Broomstick)
EMOTM 12 Minutes of:
3 Power Cleans + 3 Pause Front Squats (3s Pause)
MetCon
4 Rounds For Time of:
15 V-Ups
12 Burpees
9 HSPU/Decline Pushups
River City Strength and Conditioning 