Monday
MetconBlondie’s6 Rounds for time of:200m Run4 Strict Toes To Bar4 Wall Going through Hand Stand Push Ups4 Strict Pull Ups
AimGymnastics
Tuesday
MetconAquavitIn a 4 min Window Full:3 Wall Walks50ft Suitcase Lunges 22.5/15kg40 Double UndersRest for 3 Min
AimShoulders & Core
Wednesday
MetconCastro PandaPup30/25 Cal Ski15 Snatches 61/43kg30/25 Cal Row15 Snatches 61/43kg30/25 Cal Ski
AimClassic CrossFit Sandwich
Thursday
MetconCruel Summer14 Alt Dumbbell Snatch 22.5/1510 Pistol Squats14 Alt Dumbbell Hold Clear and Jerk 22.5/1510 Lateral Burpees over Dumbbells
AimUnilateral power & steadiness
Friday
MetconPump DayBack Squat 7-7-7-5-5-5-3Dumbbell Bench Press 10-10-8-8-6-6-4
Pump Day .13 Strict Chin Ups6 Cal Bike/Bike9 V-ups
AimStrength
Saturday
MetconChicken Tikka Masala50 Cal C2Bike/Air Bike40 Kettlebell Swings 24/16kg30 Toes To Bar Abmat50 Field Step Overs 22.5/15kg20 Chest to Bar Pull Ups Abmat10 Bar Muscle Ups50 Cal Air Bike/C2Bike
AimGymnastics & Stamina
