Author: crossfit

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CrossFit Medford – CrossFit

Metcon (Time)

5RFT

400M Run

15 Ring Dips

15 Power Cleans 95/65

CrossFit Medford – CrossFit

Clean (5 X 3 @70% – stay at 70 drop and reset)

Metcon (AMRAP – Reps)

12 Minute AMRAP

12 Pull Ups

12 Push Press 135/95

12 Box Jumps 24″/20″

CrossFit Medford – CrossFit

Back Squat (4 X 5@ 70%)

Back Squat (1 X Max Effort @ 70%)

Metcon (AMRAP – Reps)

3 Rounds

1 Minute Max Effort KBS 53/35

1 Minute Max Effort Wall Balls 20/14

1 Minute Rest

CrossFit Medford – CrossFit

Metcon (Time)

Teams Burpee Litter…kinda

3 Rounds For Time with a partner

400M Run w/barbell 135/95

18 Synchro Burpee Box Jump Over

*2 people must have a hold of the BB in some way.

CrossFit Medford – CrossFit

Metcon (Time)

Heavy 17.5

…with a friend

20 Rounds – You do 1 round, tag friend, they do 1 round (10 Rounds Each)

9 Thrusters 125/85

35 Double Unders

CrossFit Medford – CrossFit

Snatch (5 Fast Drop and Re Sets X 3)

Amanda .45 (Time)

13-11-9-7-5

Muscle Up

Squat Snatch 135/95

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

CrossFit Medford – CrossFit

Vest Triplet (Time)

4 Rounds for time

400M Run

24 Squats

12 Burpee Box Jump Overs

*wear a 20lb. vest if you have one

CrossFit Medford – CrossFit

Triple G Chipper (Time)

100 Pull Ups

80 GHD Sit Ups

60 One Legged Squats, alternating

40 Cal Row

20 Dumbbell Push Press

CrossFit Medford – CrossFit

Front Squat (3-3-3-3-3)

Metcon (Time)

4RFT

2 Rope Climb

50 Double Unders

10 OHSQ 135/95