9am Reloaded (A1A Beach WOD)

10am CrossFit

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Conditioning
49 Fallen (Time)
49 push-ups
49 sit-ups
49 box jumps (24/20)
49 db thrusters (30/20)
49 calories on concept rower
49 push press
49 air squats

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Skill
Pick a skill, work with your coach for 20 minutes.

Conditioning
Beefy (Time)
20-16-12-8-4 reps for time:
KB Swing (53/35)
Overhead Plate Lunge (35/15)
Nurpee (no push up burpee)
Toes To Bar
Double Under
As many attempts as desired. Have someone hold the rower down if needed.

Supplement
100 Butterfly Sit Ups (Time)
Start with shoulders on floor. Sit up to 90 degrees or more, touch ground IN FRONT of feet.

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DELOAD

E2MO2M (No Measure)
5 Rounds, every 2 minutes for 10 minutes:
2 Rope Climbs
5 Strict Pull Ups*
Rx＋ = 1 legless, 1 legs, weighted pull ups

Ghost 2.0 (AMRAP – Reps)
5 Rounds of:
1 minute Air Assault or Ski Erg
1 minute Double Unders
1 minute Row for Calories
1 minute rest

Complete work in any order. Go hard.
Remember, cardiovascular conditioning is your friend.
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Metcon
The Kettlebell Chief (AMRAP – Rounds and Reps)
5 rounds of:
3 minute AMRAP:
6 Kettlebell Swings, moderately heavy
6 Push Ups, unbroken
9 Squats

Rest 1 Minute after each 3 minute block.
Start each Round where you left off.
RX = 53/35

Supplement
Abdominal Supplement 46 (Time)
50-40-30-20-10 rep, for abs (go fast)
Abmat Sit Ups
Double Unders
Russian Twists, no weight
Flutter kicks

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10 A.M CrossFit
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