CrossFit Gloucester

Strength: Deadlift Metcon: For Time, In a Team of 3: 120 Deadlifts 120 Burpee Box Jumps 3 Mile Run

Strength: Bench Press Metcon: 20 Minute Partner AMRAP: 15/12 Calorie Row 50 Double Unders 15 Double Kettlebell Front Squats

In a Team of 3: Partner1: 20 Med Ball Cleans Partner 2: Working on: 3 Rounds 60 Clean and Jerks 40 Burpee pull ups Partner 3: Resting

FT: 5 Rounds 20/15 cal bike 12 DB Snatch 5 Rounds 20/15 cal Bike 12 Toes to Bar

For Time, With a Partner: 200m Walking Lunge 150 Wall Balls 100 Deadlifts 50 Bar Muscle Ups

Strength: Strict Press Metcon: 3 Rounds for Time: 800m Row 80 Double Unders 20 Bench Press

Strength: Clean Deadlift + Clean Metcon: 4 Rounds for Time: 400m Run 25/20 Calorie Bike 200m “Recovery” Jog

Strength: Snatch Metcon: 10 Minute AMRAP: 5 Power Snatch 10 Strict Handstand Push Ups 15 Air Squats

“Bull” 2 rounds for Time, With a Partner: 200 Double Unders 50 Overhead Squats 50 Pull Ups 1 Mile Run

Reminder that there is no 6:30pm class on Fridays. Metcon: 4 Rounds For Time: 10 Deadlifts 15 Box Jumps 20 Hand Release Push Ups Cash...