Main – Stonehill Road – CrossFit

Metcon (AMRAP – Reps)

AMRAP 25 (Partner Chipper)

800m Run (together)

60 Power Clean

600m Run (together)

60 S2OH

400m Run (together)

60 Snatch

AMRAP Assault Bike Calories

Rx 135/95

Rx+ 165/115
Every 100m of the run counts for 1 rep

Main – Stonehill Road – CrossFit

Back Squat (6-6-5-5-4-4)

3-2-1-2 Tempo Squats / increase weight every pair set (ie 6-6 at same weight then increase for 5s)

Metcon (2 Rounds for time)

500m Row

30 Air Squats

20 Burpee Box Overs 24/20

-rest 3 min-

Main – Stonehill Road – CrossFit

Bench Press (10-10-8-8-6-6)

25 min to work / complete a pair (ie 10-10) at the same weight then increase for the next pair

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 HR Push-Ups

30 Hollow Rocks

10 Burpees

30 AbMat Sit-Ups

Main – Stonehill Road – CrossFit

Clean Complex (DL+PC+HC) (1-1-1-1-1-1-1)

1 Deadlift + 1 Power Clean + 1 Hang Clean
35 min to work up to a heavy single complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Front Squat 135/95

10 Pull-Ups

40 Double Unders

Main – Stonehill Road – CrossFit

Metcon (3 Rounds for reps)

“Fight Gone Bad-er”

3 Rounds / 1 min each

Wall Balls 30/20

KB SHDP 70/53

Box Jump Over 24/20

Push Press 95/65

Assault Bike Calories

-rest 2 min-

Main – Stonehill Road – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

40 AbMat Sit-Ups
*Do not use a vest / if you want to scale up make it strict pull-ups and 35lb plates under your hands deficit and try to keep up with the group

Main – Stonehill Road – CrossFit

Snatch Grip Deadlift (3-3-3-3-3)

All working sets should be TnG at 110-120% of your 1RM Snatch

Snatch (1-1-1-1-1)

20 min to work up to a heavy snatch from ground

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Hang Snatch 75/55

15 TTB

45 Double Unders

Main – Stonehill Road – CrossFit

Metcon (3 Rounds for time)

1000/800m Row

800m Run

20 Burpees
-rest 4 min between rounds-

Main – Stonehill Road – CrossFit

C+FS+S2OH Complex (1-1-1-1-1-1-1)

1 Clean + 1 Front Squat + 1 S2OH
35 min to build up to a heavy complex / First clean should be a squat clean or make it 2 Front Squats if you power clean

Metcon (AMRAP – Reps)

AMRAP 5

1 Squat Clean

1 S2OH

Rx 135/95

Rx+ 165/115
Squat Clean Thrusters are permitted

Main – Stonehill Road – CrossFit

Filthier Fifty (Partners) (Time)

75 Box Jumps 24/20

75 Jumping Pull-Ups

75 KBS 35/26

75 Walking Lunge Steps

75 KTE

75 Push Press 45/35

75 Banded Good Morning

75 Wall Bals 20/14

75 Burpees

75 Double Unders

(partner chipper)
Rx+ 100 reps of each movement

[45 min time cap]