CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Partner Workouts”

10 minute AMRAP:

3 Power Cleans (135/95)

4 Bar Facing Burpees

5 Chest to Bar Pull Ups

*switch each round
(rest 3:00 between AMRAPs)

Metcon (AMRAP – Reps)

10 minute AMRAP:

600m Row (300m each)

60 Toes to Bar (switch every 10 reps)

Max Effort Snatch (135/95)
*score total Snatches

**scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (Time)

1 Mile Run

100 Double Unders / 200 Singles

100 Thrusters (45/35)

1 Mile Run
*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10 Deadlifts (185/125)

10 Handstand Push Ups (Adv: 10m HS Walk)

10/7 Calorie Bike
*scale as needed

Benchmark

Max Effort Bench Press (135/95) (AMRAP – Reps)

Max Effort Bench Press (105/75) (AMRAP – Reps)

Max Effort Bench Press (75/55) (AMRAP – Reps)

*rest as needed between attempts

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Max Effort High Jump (Distance)

Metcon

Metcon (Time)

3 Rounds:

12 Dumbbell Hang Clean and Jerks (50/35)

8 Burpee Box Jump Overs (24/20)

800m Run

3 Rounds:

12 Ring Dips (Adv: 8 Muscle Ups)

8 Box Jump Overs (over the box, 24/20)
*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Benchmark

Static Hold with PVC Overhead Squat (Time)

Hold Overhead Squat position, below parallel for max time

Metcon

Metcon (Time)

5 Rounds:

10 Hang Power Snatch (95/65)

40 Air Squats (to med ball)
*scale as needed

CrossFit 806, CrossFit 806 Borger – CrossFit

Strength

Bench Press (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

20 Double Unders / 40 Singles

15 Wall Balls (20/14)

10 Dumbbell Bench Press (unbroken)

5 Bar Muscle Ups
*scale as needed

**use the med ball as your bench

CrossFit 806, CrossFit 806 Borger – CrossFit

Metcon (Time)

6 Rounds:

400m Run

12 Front Rack Lunges (95/65)

6 Bar Facing Burpees

12 Toes to Bar
*scale as needed