BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) Warm Up – 20TC Coaches Prep AMRAP 15 20/15 Cal Row 100ft Db OHW 30s Kb Fr Rk Squats @3111 100ft

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) Coaches PREP B: Metcon (Time) VO2 Max Priority 8 X 200m Run Rest 90-2:00 C: Metcon (Time) Aerobic Threshold: Row 3000/2500m

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) 2 Rounds: (22 TC) 2:00 Row 2:00 Banded March (This will Suck) 2:00 Bike 2:00 Inch Worm 2:00 Light Kbs 2

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) Warmer: 30s Wall Sit Hold 30s Split Squat Hold (L) 30s Max Reps Lunge (R) 30s Split Squat Hold (L) 30s

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) 3 Rounds : 30s Row 30s Air Squat 30s Goblet Squat @3131 30s KB Fr Rack Squat 30s Front Squat @3331

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) One set of: Bar Hang x Max Time In Snatch Grip + Then Regular grip *Hang from a pullup bar for

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (Time) The Warmer (Light/Moderate Weight) 4 Rounds of: -20 G2OH -Max Pull hold at the Top -30s Fr DB/ Kb Squats -30s

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (6 Rounds for time) A.: Metcon Coachs Prep VO2 Max Priority – Every 2:30 – Run 200m X 6 Your goal should

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BearwaldenCrossfit – CrossFit View Public Whiteboard A: Metcon (No Measure) 2 Rounds: (22 TC) 40s Goblet Squat Hold (Bottom) 30 Banded Pull aparts 6-8 Strict Pull-ups 15-20s ISO Hold at

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