9/1/16

Shackle Island CrossFit – CrossFit Power Clean (3 @ 60%, Then 2 @ 60%, 70%, 75%, 80%, 85%, 80%) Metcon (AMRAP – Reps) 4 Rounds: 1 Min Box Jumps(20″) 1 Min Pull Ups 1 Min Wall Balls 1 Min Row for Cals 1 Min RestBox Jumps 20″...

8/31/16

Shackle Island CrossFit – CrossFit Front Squat (3 @ 60%, then 2 @ (70%, 75%, 80%, 85%, 80%)) Metcon (Time) 4 Rounds: 500m Row 10 DB/KB Thrusters (50/35) 20 HR Push Ups

8/30/16

Shackle Island CrossFit – CrossFit Power Snatch (3 @ 60%, then 2 @ (70%, 75%, 80%, 85%, 80%)) Metcon (Time) 15-12-9 OHS (115/85) Bar Facing Burpees

8/29/16

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 12 Minutes: Death by T2B Metcon (Time) 1 Mile Run Rest 5 Min Grace Score will be time to do whole...