Tuesday · Sep 22
As many rounds as possible in 10 minutes of
METCONMorning · Garage
As many rounds as possible in 10 minutes of
AStrength piece
Weighted sit-up 3 × 15
strict compound piece first, then condition (CompTrain / Mayhem / NCFIT, 08 §9 r1-2); isolation stays on the AMP (method §5).
BMetcon · ~10 min
crossfit.com pattern: AMRAP 10 (24% of their metcons); hanging knee raise + double-under paired 63×. Estimated 10 min (classic).
Score:
Evening · AMP
Arms · Shoulders · Core
- Kneeling Face Pull2 × 15
- Kneeling Alternating Crunch Cross3 × 10–12
- Reach Up Crunch3 × 10–12
- Bicep Curl3 × 10–12
Easy night: 3–4 reps in the tank on every set. Fixed mode.
Loads: