Monday --- 7.26.2021

METCON
"Mr. Joshua"
AMRAP 20:00
400m Run
30 Strict Sit Ups
15 Deadlifts (250/175)

STRENGTH
Back Squat --- 6 sets of 2 reps @ 75%
​*Every 90 seconds

Tuesday --- 7.27.2021

METCON
"Rising Up"
5 Sets
AMRAP 2:00
30 Air Squats
Max Calorie Assault Bike/Echo bike
- Rest 2:00 between sets -

STRENGTH
Bench Press --- 6 sets of 2 reps @ 75%
​*Every 90 seconds​

Wednesday --- 7.28.2021

METCON
"Back on the street"
For Time:
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)

STRENGTH
Deadlift --- 6 sets of 2 reps @ 75%
​*Every 90 seconds

Thursday --- 7.29.2021

METCON
"Face to face"
10 RFT
35 Double Unders
8 Handstand Push-Ups

STRENGTH
Shoulder Press --- 6 sets of 2 reps @ 75%
​*Every 90 seconds

Friday --- 7.30.2021

METCON
"Did my time"
3 Rounds
21/15  Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
 
-Rest 5:00 -
 
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar

SATURDAY --- 7.31.2021

METCON
"Took my chances"
Teams of 2
150/120 Calorie Assault Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Assault Bike​

TRY US OUT

CROSSFIT SOUTH CHERRY