Strength: 21:00 EMOM 1:00 Explosive Bench Press 3 reps @ 70% 1:00 Ring Rows 10 Reps 1:00 Rest Metcon: 3 Rounds: 21 Calorie Row 7 Squat Cleans, 185/135 Rest 5:00 4 Rounds: 5 Squat Clean Thrusters, 135/95 10 Pull ups Rest 5:00 5 Rounds: 250m Row 9 Thrusters, 115/85 30:00 Cap on All
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Strength: 16:00 EMOM 1:00 Back Squat 6 Reps @ 80 % 1:00 Strict Pull Ups 2:00 Rest Metcon: “Nutts” 10 Handstand Pushups 15 Deadlift (185/250#) 25 Box Jump (24/30″) 50 Pullups 100 Wall Ball (14/20#) 200 Double Unders 400m Run w/ 25/45# Plate When you are pushing through this workout, remember what others do for us. This workout is named after Canadian Soldier and Hero Andrew Nuttall. He trained at CrossFit Vancouver, served our country, and died for us, our country, and the pursuit of world peace. Rest is peace Andy Nutts, we will always remember you. Strength: 15:00 EMOM 1:00 Bench Press 2 reps @ 85% 1:00 Bent over rows 10 reps 1:00 Rest Metcon: Partner WOD @ 0:00 5:00 AMRAP 20 Calories AMAP Burpees (switch every time you hit the next 20 cal) @10:00 5:00 AMRAP 200m run AMAP TTB (switch every time the runner returns) @20:00 5:00 AMRAP 2 Laps Sled Push (185/135) AMAP Wall Balls (switch after each 2 laps of sled) @30:00 5:00 AMRAP 50 Double Unders AMAP KB Swings (75/55) (switch every 50 Double Unders) Strength: 18:00 EMOM 1:00 Explosive Deadlift 3 reps @ 70% 1:00 Strict HSPU 1:00 Rest Metcon 1: Teams of 3 10:00 AMRAP 10 snatches (95/65) 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 10 snatches, (135/85) 2 Rounds of Cindy 10 snatches, (155/105) 3 Rounds of Cindy 10 snatches, (185/125) 4 Rounds of Cindy Amap snatches (205/145) Any athlete may perform any # of reps of any movement. Only 1 athlete may work at a time. Metcon 2: 9:00 AMRAP Row for calories + 3:00 Squat Cleans (135/85) 3:00 Shoulder to Overhead (135/85) 3:00 Chest to Bar Pull Ups The Score for this workout is total Calories rowed plus total reps of each of the 3 movements. Athletes may switch roles at any time the team chooses. One partner rows while the other two team members begin with the squat clean. At the 3:00 mark the movement changes to Shoulder to Overhead. At the 6:00 mark the movement changes to C2B Pull ups |
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