10 Apr 2017

Bombers Crossfit – CrossFit Weightlifting Back Squat (8 x 3) Metcon Metcon (Time) 5 – 4 – 3 – 2 – 1 Push Press (185/125) 2 x Box Jump (30/24) *2 Resisted Run each Round

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7 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 15 Min Time Cap 25 Deadlift 25 Power Cleans 25 Shoulder to Overhead 25 Front Squats 25 Thrusters *EMOM 3 Burpees RX- 95/65 RX+ – 115/75 and 5 burpees EMOM

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6 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 200m Run 15 Pullups 200m Run 15 Toes to bar 400m Run 25 Pullups 400m Run 25 Toes to bar 200m Run 15 Pullups 200m Run 15 Toes to bar

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5 Apr 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 1 min Burpees 1 min Rowing (Calories) 1 min Rest 2 min Burpees 2 min Rowing 1 min Rest 3 min Burpees 3 min Rowing

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4 April 2017

Bombers Crossfit – CrossFit Weightlifting Bear Complex (1 RM) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (AMRAP – Reps) 10 Rounds: 1 Min to complete: 2 Bear Complex (155/105) Max HSPU 1 Min RestScore total HSPU

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3 April 2017

Bombers Crossfit – CrossFit Metcon Metcon (Time) 2 Rounds For Time: 50 Cal Row 50 Wall Ball 100 Double Under

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