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BIRD BOX

Metcon (Time)

Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row

MUST have blindfold on during work time...

Jk 😎

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TOP DOWN

Hang Clean (1 x 1)

Build to a heavy single

Metcon (Time)

For Time:
50 Burpees
40 Alternating Front Lunges
30 Hang Squat Cleans (115/80)

MRx: 95/65
Fx: 75/55

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NO BRAINER

Metcon (5 Rounds for weight)

On the 3:00 x 5 Rounds:
21 Plate Hops (10#)
12 Shuttle Sprints (10 Meters)
6 Deadlifts

Build in Load on the Deadlift

If all work is not completed then score is 0 for that round.

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GIRL POWER

Metcon (AMRAP - Rounds and Reps)

"Girl Power"
AMRAP 18:
30 Alternating Box Step Ups (Knee Level)
3 Rounds of "Cindy"
10 Power Snatches (115/80)

MRx: 95/65
Fx: 75/55

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LAY UP

Metcon (Time)

"Layup"
For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

Fx: 2:1 Singles| KB (35/26)| WB (14/10)

GO FISH

Push Jerk (1 x 3)

Build to a heavy 3 rep

Metcon (Time)

For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

MRx: 115/80
Fx: 95/65

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UNDER FIRE

Metcon (Time)

For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

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ROAD RASH

Metcon (5 Rounds for reps)

"Road Rash"
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches (50/35)
10 Chest to Bar Pull-ups
20 Walking Lunges (L+R=1)

MRx: Pull Ups (50/35)
Fx:  Pull Ups (35/25)

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SEA LEGS

Metcon (Time)

3 Rounds:
400 Meter Run
12 Front Squats (115/80)
21 Box Jump Overs (24/20)

MRx: 95/65
Fx:75/55

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BODY ARMOR

Strict Press 

1 x 5
1 x 3
1 x 1Build to a heavy 5,3,1

Metcon (AMRAP - Rounds and Reps)

AMRAP 13: (Rx/MRx)
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

AMRAP 13: (Fx)
20 AbMat Sit-ups
10 Strict Presses (65/45)
100′ Walking Lunge

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FRANK THE TANK

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Male MRx: 155/185/225
Female MRx: 105/125/155
Male Fx: 135/155/185
Female Fx:95/105/125

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CHAIN REACTION

Metcon (Time)

3 Rounds
21 Jumping Lunges (L+R=1)
21 Pull-ups

Directly into…

3 Rounds
9 Power Cleans (115/80)
9 Push Jerks (115/80)

MRx: 95/65
Fx: 75/55

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DOUBLE DATE

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30 Mountain Climbers  (L+R=2)

MRx: 75/55
Fx: 65/45 | 2:1 Singles

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SLOW IS FAST

A: Metcon (Time)

3 rounds:
20 KB Swings (53/35)
20 Push Ups
20 Sit Ups

MRX: RX
FX: 3 rounds:
20 KB Swings (35/26)
20 Box Push Ups
20 Sit Ups

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TRIPLE TROUBLE

A: Metcon (Time)

20min AMRAP (Teams of 3):
20 Power Snatch (115/75)
20 Synchro Burpees Over Bar
20 Bear Complex's

MRX: (95/65)
FX: (65/45)

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RHYTHM SCHISM

A: Metcon (Time)

For Time:
4 Rounds of:
20 Hang Muscle Cleans (75/55)
20 Overhead FWD Lunges

BUY OUT: 800m Run

MRX: RX
FX: For Time:
4 Rounds of:
16 Hang Muscle Cleans (45/35)
16 Overhead FWD Lunges

BUY OUT: 800m Run

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AS FAST AS POSSIBLE

A: Metcon (6 Rounds for time)

6 rounds, each for time:
250m Row AFAP
*Rest as needed between efforts

MRX: RX
FX: 6 rounds, 200m Row AFAP

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SAY IT WITH YOUR CHEST

A: Metcon (AMRAP - Rounds and Reps)

On a 12min Clock:
30 Chest To Bars
Then AMRAP:
12 Wall Balls (30/20)
12 Toes To Bar

MRX: RX
FX: On a 12min Clock:
30 Ring Rows
Then AMRAP:
12 Wall Balls (20/14)
12 Hanging Knee Raises

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CRUNCH TIME

A: Metcon (Time)

3 rounds:
7 Clusters (135/95)
7 Strict Pull Ups
7 Lateral Burpees Over Bar

MRX: (115/80)
FX: (75/55)

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