CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (Time)

“Partner Workout”

30 Deadlifts (275/185)

45 Synchronized Burpees Over Bar

30 Deadlifts

90 Med Ball Cleans (20/14)

30 Deadlifts
*switch as needed

**scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Endurance

50m Run / 50m Walk Back x3

75m Run / 75m Walk Back x3

100m Sprint / 100m Walk Back x3

Metcon

Metcon (Time)

“Teams of 3”

125 Calorie Bike

250 Bench Press (115/75)

125 Calorie Bike

m/m/m = 125 cal

m/m/f = 120 cal

m/f/f = 115 cal

f/f/f = 110 cal
*switch as needed

**scale as needed

***25 minute time cap

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

12 Front Squats (105/65)

9 Chest to Bar Pull Ups

6 Strict Handstand Push Ups
*scale as needed

Every Minute on the Minute

8 minute EMOM:

Odd: 20 Sit Ups

Even: 15 Toes to Bar

CrossFit 806 – CrossFit

Metcon (Time)

50 Double Unders / 125 Singles

50 Kettlebell Swings (53/35)

50 Double Unders / 125 Singles

Rest 2:00

5 Rope Climbs

500m Ski

5 Rope Climbs

Rest 2:00

50 Kettlebell Swings (53/35)

400m Run
*rest time is included in your total time

**scale as needed

CrossFit 806 Borger – CrossFit

Metcon (Time)

50 Double Unders / 125 Singles

50 Kettlebell Swings (53/35)

50 Double Unders / 125 Singles

Rest 2:00

5 Rope Climbs

500m Row

5 Rope Climbs

Rest 2:00

50 Kettlebell Swings (53/35)

400m Run
*rest time is included in your total time

**scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Jesus WOD (Time)

14 Rounds:

10 Deadlifts (95/65)

10 Squat Clean (95/65)

10 Push Press (95/65)

50ft Walking Lunge (95/65)

After Rounds 3, 7, 9:

7 Turkish Get Ups (53/35)

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (Time)

“Partner Workout”

2000m Row

80 Handstand Push Ups

80 Box Jumps (24/20)

400m Carry*

Partner 1: Carry (135/95)

Partner 2: Farmer Carry (50s/35s)
*switch as needed

**scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon

Metcon (No Measure)

6 Rounds:

3 Snatch (heavy singles)

12 Banded Sit Ups or 12 GHDs
*rest as needed between rounds

**squat snatch or power snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

15 Burpees

10 Toes to Bar
*scale as needed