8/1/16

Shackle Island CrossFit – CrossFit Back Squat (3 reps at each %) 50% 60% 70% 75% 70% Log 75% weight Metcon (Time) 100 Wall Balls Run 200m everytime ball...

07/30/2016

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 MIN AMRAP 250m Row (Pacehorse) 5 DB Thrusters (35/20) 10 DB Step UpsRowing is the pace horse. Athletes will switch off the rower when athlete finishes 250m...

07/29/2016

Shackle Island CrossFit – CrossFit Power Snatch (5 Reps at Each % ) 50% 60% 70% 80% 70% Metcon (Time) 21-15-9 Front Squat @ 60% of Max Pull UpsFront Squats must be cleaned from...

07/28/2016

Shackle Island CrossFit – CrossFit Metcon (Weight) 3 x 5 (Each Arm) 3 KB Turkish Getups + 1 KB OHS Metcon (Time) 30 Rounds for Time: 1 Power Clean @ 80% of Max 2 HSPU 3 Wall Balls...