11/30/2015

Shackle Island CrossFit – CrossFit Deadlift (20 minutes up to a 3RM) Metcon (Weight) Accessory: 3 times for load: 10 DB alternating lunge 10 alternating DB step-ups (20″) 5 DB front squat*Lunge / step up / squat complex is for load, rest as needed between sets,...

11/28/2015

Shackle Island CrossFit – CrossFit Metcon (Time) With a partner: 6 Rounds: 5 Front Squat (225/155) 7 Burpees Rest 3 minutes: Then repeat Metcon (Time) 6 Rounds: 5 Front Squat (225/155) 7 BurpeesPartners must alternate complete...

11/27/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 30 minutes: 2 rope climbs 4 power clean (185/105) 8 strict pull-up 10 back squat (185/105) 20 burpees 400m medicine ball run (20/14) (RX+ 225/155 & 30/20)Back squat can be...