09/26/2017
Metcon (3 Rounds for reps)
“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Performance- (75/55), (95/65), (135/95)
Fitness- (65/45), (95/65), (115/80)
RxPlus- (135/95), (155/105), (185/135)
Metcon
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run

09/26/2017
Metcon (3 Rounds for reps)
“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Performance- (75/55), (95/65), (135/95)
Fitness- (65/45), (95/65), (115/80)
RxPlus- (135/95), (155/105), (185/135)
Metcon
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run
09/26/2017
Metcon (3 Rounds for reps)
“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Performance- (75/55), (95/65), (135/95)
Fitness- (65/45), (95/65), (115/80)
RxPlus- (135/95), (155/105), (185/135)
Metcon
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run
09/26/2017
Metcon (3 Rounds for reps)
“Captain Crunch”

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
Performance- (75/55), (95/65), (135/95)
Fitness- (65/45), (95/65), (115/80)
RxPlus- (135/95), (155/105), (185/135)
Metcon
On the Minute x 5:
200 Meter Run

Rest 2:00

On the Minute x 5:
200 Meter Run