Strength + Metcon Deadlift 4×5 (Weight) Every 3:00 for 12:00 4×5 at 75-80% 1RM Record heaviest set in Wodify Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 8 Toes to Bar or V-Ups 8 Bent Over Rows (95#/65#) 16 Alternating Bodyweight Reverse Lunges
Hero WOD Monday Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
Saturday Community Wod Metcon (Time) For Time: 800M Run Buy in: 7 Rds of: 12 Dumbbell Thrusters @35/25 10 Burpee Box Jump Overs@24/20 8 Pull- ups 6 Toes 2 Bar Rest 1:00 After Each Rd RX+ 50/35 Chest 2 Bar GHD
22.2 is… CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb Barbell
Strength + Metcon
