BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5 Min Work 7 TTB 9 Db H.P.C @ 22.5/14 12 Db Push Press B : Metcon

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Clean Complex Hang Muscle Clean + Muscle Clean 1.1 X 10 Build weight moderate if tekkers is on point. B: Goblet Squat 3

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BearwaldenCrossfit – Specialist View Public Whiteboard A: Hang Squat Clean + Push Jerk EMOM 6 Start Light 2:00 Rest Then Complete again after full 6 Mins is done ( only

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) Teams of 2/3 40 Min TC 600m Row 2 Rounds of: 30 DL + 25 Hang S Clean + 20 P

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) In 12 Min Complete 150/120 Cal Bike Method: 15 Cal hard / 15 Cal Steady until Completion Enjoy B: Metcon (Weight)

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (No Measure) AMRAP 50 min @ 70% Flow 1000m Row 30/30 Side Plank 60m SA Fr RK farmers Carry 20 Burpee 1.6/2Mile

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Snatch Deadlift Build to a heavy 6 @ 3131 over 4 Sets B: Hang power Snatch + Power Snatch 1.1 Build over 12

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (No Measure) 45 Min Sustainable L- ITG @ 70% Work Row 4:00 Min @ 2Km Pace In 4 Min Complete: 4 Strict

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (No Measure) Spend 30 Minutes Prepping your Nutrition ahead for the week. B: Metcon (No Measure) Spend 30 Minutes on a Goal:

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) Teams of 2/3: In 8:00 Min Blocks 100 Cal Ski Remaining Time ; OHS @ 40/25 Rest 2 100

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