2/19/2019

Fulton CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

400m Row

5 Front Squats 95/65

1 Farmers Carry 53/35

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2/18/2019

Fulton CrossFit – CrossFit

Metcon (Time)

Ryan’s Partner B-Day WOD!!

“343”

100-Deadlift 135/95

100 -Power Cleans 95/65

100-Ground to Overhead 95/65

43 Synchronized Burpees

** Use same Bar far for movements

Split Lifts Evenly

2/15/2019

Fulton CrossFit – CrossFit

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

2/12/2019

Fulton CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Cindy’s B-Day WOD!!

AMRAP 12

10 Cal Row

10 OH Lunge Steps 25/15

10 KB Swings 53/35

10 Push-Ups

2 Bear Complex

-THEN-

EMOM 4

Min 1- 20 Sit-Ups

Min 2- 20 Bicycles

Min 3-20 Russian Twist

Min 4-Superman Hold, Left Side , Hollow Rock Hold, Right Side Hold- 15 Sec. Hold Each Movement