Thursday

Unwritten – CrossFit FunctionalSkill15 min to work any skillMetcon (Time)800m run 400m ski erg 500m row 25 burpees to plate 500m row 400m ski erg 800m run 25 min cap

Wednesday

Unwritten – CrossFit FunctionalClean and Jerk (double X 6)2 clean & jerks – not tng but within 10 seconds 2 min clock – you can buildMetcon (Time)For Time 400 run 50 hang DB power clean & jerks 35/50 40 wall balls 30 deadlifts 155/225 20...

Tuesday

Unwritten – CrossFit FunctionalFront Rack Russian Step-Ups (4 X 8)after each set complete 100ft SA OH carry with KB each side 18 min to completeMetcon (AMRAP – Rounds)12 min amrap 250 row/erg 50 du’s

Monday

Unwritten – CrossFit FunctionalOverhead Squat (5 X 2)build to heavy double in 15 minMetcon (Time)4 rounds for time 400 m ski erg 15 snatches (full- no power) 65/95 10 HSPU

Batman & Robin with a Twist ;)

Unwritten – CrossFit FunctionalMetcon (AMRAP – Reps)”Batman & Robin” Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans 95/135 until A gets back. Switch and repeat. (Each person only runs once and C and J’s once) Partner...