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Macon, Georgia 31201

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April 28, 2017

Free for All Friday!!

Choose 2 to complete!

April 27, 2017

Warm Up - 1.5 Mile Run (For Time)

Metcon - 19 Minutes Total

Amrap x 4 - Burpees

Rest 3 Minutes

Amrap x 3 - Burpees

Rest 3 Minutes

Amrap x 2 - Burpees

Rest 3 Minutes

Amrap x 1 - Burpees

April 26, 2017

1. Warm Up - 15 minutes

2. Endurance

500m Row

Rest 2 minutes

500m Row

Rest 2 minutes

500m Row

Rest 2 minutes

*Score is avg of all three

3. Metcon - AMRAP x 15

15 Box Jump Overs (24/20)

12 Ring Dips

9 Deadlifts (225/155)

April 25, 2017

1. With 30 Minute Running Clock

A. Warm up and

B. Find 1RM Snatch

2.Metcon - 4 RFT 

4 Power Snatches 155/105

2 Rounds of Cindy

1 Rope Ascent

April 24, 2017

1. With a 30 Minute Running Clock:

a. Warm Up

b. Establish 3RM Front Squat

2. Metcon - 4 RFT

8 Thrusters 115/75

32 Double Unders (3:1)

April 20, 2017

Row Conditioning: 2000m

Warm Up/Stretch: 10 Minutes

Metcon: AMRAP x 15
Ascending Ladder
3-6-9-12 etc...
Toes To Bar
Deadlift 185/125 

April 20, 2017

1. Warm Up - 10 Minutes

2. Metcon - For Time

800m run
25 Back Squats 155/105
800m run

April 19, 2017

Warm Up - 10 Minutes

Metcon - 20 Minute Cap

Open 17.1 with KB

10 Kettlebell Snatches 44/30
15 Burpee Box Jump Overs 25/20 

20 Kettlebell Snatches
15 Burpee Box Jump Overs 

30 Kettlebell Snatches
15 Burpee Box Jump Overs 

40 Kettlebell Snatches
15 Burpee Box Jump Overs 

50 Ket...

April 18, 2017

Warm Up -10 Minutes

3 x AMRAP x 7
Max effort Wallballs
When break run 400m
Max effort pull ups
When break run 400m

Rest 3 mins between AMRAPS 

April 16, 2017

Warm Up - 10 mins

Metcon - 40 Minute Cap
50 Rounds For Time
1 HSPU (RX is strict)
2 Squat Cleans 135/95
3 Bar Facing Burpees 

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December 13, 2019

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