CrossFit 806 Borger – CrossFit

Strength

Push Jerk (Heavy Triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

12 Hang Power Cleans (115/80)

9 Front Squats

6 Shoulder to Overhead

3 Bar Facing Burpees
*scale as needed

CrossFit 806 – CrossFit

Strength

Bench Press (Heavy Triple)

Metcon

Metcon (Time)

3 Rounds

24 Dumbbell Deadlifts (50’s/35’s)

20 Alternating Dumbbell Hang Snatch (50/35)

400m Run
*scale as needed

CrossFit 806 – CrossFit

Strength

Back Squat (Heavy Triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

50 Double Unders

30 Wall Balls (20/14)

15 Toes to Bar
*scale as needed

**do not rip your hands

CrossFit 806 Borger – CrossFit

Strength

Deadlift (Heavy Double)

Metcon

Metcon (Time)

2 Rounds:

400m Run

20 Pull Ups

Then:

2 Rounds

300m Run

20 Push Ups

Then:

2 rounds

200m Run

20 Deadlifts (155/105)
*scale as needed

CrossFit 806 – CrossFit

Every Minute on the Minute

9 Minute EMOM:

Minute 1: 18 Kettlebell Swings (53/35)

Minute 2: 10 Strict Pull Ups

Minute 3: 15 GHD/ PVC Pipe Sit Ups

*sub banded pull ups

**scale as needed

Metcon

Metcon (AMRAP – Reps)

5 Rounds of

2 minute AMRAP:

10 Pull Ups

15 Push Press (105/65)

Max Calorie Assault Bike

Rest 2 minutes Between Rounds
*scale as needed

**score is total reps

CrossFit 806 Borger – CrossFit

Metcon

Metcon (Time)

3k Row (Men)

2,500m Row (Women)

Every 3 minutes Starting at 0:00 Complete

10 Squat Jumps

5 Burpees over the Rower
*scale as needed

**24:00 minute cap

CrossFit 806 – Compete

Every Minute on the Minute

20 minute EMOM:

Minute 1: 3 Ring Muscle Ups + 5 Dips

Minute 2: 25-50ft Handstand Walk

Minute 3: 3 Strict Handstand Push Ups + 8 Kipping Handstand Push Ups

Minute 4: Rest

*scale as needed

CrossFit 806 – CrossFit

Every Minute on the Minute

24 Minute EMOM:

Minute 1: 14/10 Calorie Assault Bike

Minute 2: 15 Toes to Bar

Minute 3: 20 Wall Balls (20/14)

Minute 4: Rest

*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
*scale as needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

Switch Every :90sec

Max Calorie Row

Max Kettlebell Swings (53/35)

Max Calorie Bike
*scale as needed

**score is total reps completed on each movement

Accessory Work

6 Minute Ab Tabata

20sec on, 10sec off

1: Plank

2: Sit Ups

3: Hollow Hold/ 6 inch leg hold

*scale as needed

CrossFit 806 – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 3

12 minute AMRAP:

Switch Every :90sec

Max Calorie Ski

Max Kettlebell Swings (53/35)

Max Calorie Bike Erg
*scale as needed

**score is total reps completed on each movement

Accessory Work

6 Minute Ab Tabata

20sec on, 10sec off

*scale as needed

CrossFit 806 – CrossFit

Strength

Push Jerk (Heavy Triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

12 Hang Power Cleans (115/80)

9 Front Squats

6 Shoulder to Overhead

3 Bar Facing Burpees
*scale as needed