6/7

CrossFit Manayunk – CrossFit

Time: Metcon (Time)

For Time(40 min cap)

1 rd of the complex

30 Thrusters 65/45 95/65

1 rd of the complex

30 Hang Snatch’s 95/65 135/95

1 rd of complex

30 Hang Cleans 95/65 135/95

1 rd of complex

30 Shoulder To Overhead 155/105 185/125

1 rd of complex

Complex= 3 Pull Ups (1BMU)+ 6 Burpees + 12 BackSquats of the weight for the following movement. (1st complex squat weight is 65/45 or 95/65) 2nd complex is 95/65 135/95..etc…

6/4

CrossFit Manayunk – CrossFit

25’s (Time)

150 dubs

125 air squats to a med ball

100 hr push ups

75 wall balls

50 pull ups (25 mu)

25 back squats from rack @70% of max each time you re rack do 20 burpees

6/3

CrossFit Manayunk – CrossFit

Deadlift (4×2 @ 85%)

Reset at the Bottom

Metcon (3 Rounds for reps)

0-7min

buy in 200 dubs

then max reps of cindy

3 rest min

10-18min

buy in 200 dubs

then max reps of DT 155/105

3 rest min

21-26min

Max Bar Face Burpees

*Score is each round for Reps*

**DUbs Do not count towards Score**

6/2

CrossFit Manayunk – CrossFit

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Sub sit Ups for GHD