BootFit 2/28/19

CrossFit LandRush – BootFit View Public Whiteboard BootFit Metcon (Time) Compete for time… 1-10 and 10-1 Scaled Box Step Ups (vary for height) Suit Case Deadlifts (35/25) Row 100m after each round Rx Box Jumps (24/20) Suit Case Deadlifts (53/35) Row 100m...

Endurance 2/28/19

CrossFit LandRush – Endurance View Public Whiteboard Endurance Metcon (Calories) Tabata Bike or Rower Complete 8 rounds (4:00) of 20 on / 10 off… Assault Bike or Rower…. REST Set Up for Metcon and rest 4:00 Metcon (Time) Complete one round of…...

Thrusday 2/28/19

CrossFit LandRush – CrossFit View Public Whiteboard CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP5 Complete as many rounds and reps as possible in 5:00 of… Scaled 5 Overhead Squats (95/65) 20 Double Unders or 60 Singles Rx 5 Overhead Squats...

Mass Class

CrossFit LandRush – Mass Class View Public Whiteboard Bench Press (5-5-3-3-1-1-1) Metcon (AMRAP – Reps) Assault Bike AMCaP :60arms only! Front Squat (3-3-3-3-3) 5 seconds down, explode up! Metcon (AMRAP – Reps) Assault Bike AMCaP :60legs...

Wednesday 2/27/19

CrossFit LandRush – CrossFit View Public Whiteboard CrossFit Metcon (Weight) EMOM12 Every minute on the minute for 12:00 complete… Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Rounds 1-5 are to be...