CrossFit 806 – CrossFit

Metcon (Time)

“Partner Workout”

80 Back Squats w/ Wreck Bag

400m Run w/ Wreck Bag

5 mile Bike

800m Run w/ Wreck Bag

80 Back Squats w/ Wreck Bag
*run together, switch as needed carrying the Wreck Bag

**switch as needed on the bike and back squats

CrossFit 806 Borger – CrossFit

Barbell Complex

Power Clean + Hang Squat Clean + Jerk

Metcon

Metcon (Time)

50 Double Unders / 120 Singles

50 Hang Power Cleans (75/55)

50 Double Unders / 120 Singles

50 Push Press

50 Double Unders / 120 Singles

50 Wall Balls (20/14)
*scale as needed

CrossFit 806 – CrossFit

Benchmark

Max Effort Pull Ups

Metcon

Metcon (Time)

“Partner Workout”

2000m Row

then,

3 Rounds:

40 Hang Power Cleans (95/65)

30 Hang Power Snatch

20 Sumo Deadlift High Pulls

then,

1500m Ski
*switch as needed

**scale as needed

CrossFit 806 Borger – CrossFit

Benchmark

100 Burpees (Time)

*9 minute cut off

Metcon

Metcon (Distance)

“Partner Workout”

5 Rounds: (each)

200m Run w/ Med Ball (20/14)

Row for meters
*Partner #1 Runs, Partner #2 Rows five times each

**score total meters

CrossFit 806 – CrossFit

Warm-up

“Teams of 3”

Clock set for 9 minutes:

Partner 1: 7/5 Calorie Ski

Partner 2: Practice Double Unders

Partner 3: 10 Air Squats + 5 Ring Dips

*switch every 7/5 Calorie Ski

Benchmark

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
.

or

.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
*keep your Karen time and your 12.4 time if you choose to do 12.4

**scale as needed

CrossFit 806 Borger – CrossFit

Metcon (10 Rounds for reps)

2 minute AMRAP: x10

12 Kettlebell Swings (53/35)

12/8 Calorie Bike

Max Effort Push Ups

Rest 2 minutes between AMRAPS
*score total Push Ups each round

**scale as needed

CrossFit 806 – CrossFit

Metcon (Time)

10 Rounds:

300m Run

10 Dumbbell Snatch (heavy)

3 Tire Flips (heavy)
*scale as needed

CrossFit 806 – CrossFit

Gymnastics

Practice Handstand Push Ups

Practice Bar Muscle Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

35 Box Jump Overs (24/20)

20 Handstand Push Ups

35 Sit Ups

10 Bar Muscle Ups
*scale as needed

CrossFit 806 Borger – CrossFit

Strength

Back Squat (heavy triple)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

12 Dumbbell Snatch (50/35)

8 Power Snatch (95/65)
*scale as needed

Strength

Front Squat (heavy triple)

CrossFit 806 – CrossFit

Strength

Bench Press (2 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 minute AMRAP:

10 Deadlifts (275/205)

10 Burpees Over Bar

10 Toes to Bar

5 minute AMRAP:

10 Deadlifts (225/155)

10 Burpees Over Bar

10 Toes to Bar

6 minute AMRAP:

10 Deadlifts (185/125)

10 Burpees Over Bar

10 Toes to Bar
*rest 1 minute between AMRAPs, change weight during this time

**keep a continuous count

***you will have one score

****for example: if you are on your 7th Toes to Bar at the end of the 4 minute AMRAP, you will begin on your 8th Toes to Bar to start the 5 minute AMRAP

*****scale as needed

CrossFit 806 Borger – CrossFit

Strength

Push Press (1 Rep Max)

Metcon

Metcon (Time)

150 Dumbbell Hang Power Clean and Jerks (35/20)

Every time you stop moving perform:

150m Run

15 Sit Ups
*scale as needed

**switch hands as needed

***(Adv: 50/35)

CrossFit 806 – CrossFit

Benchmark

Manuel (AMRAP – Reps)

5 Rounds of:

3 minutes of Rope Climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 run

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about Manuel click here