CrossFit 806 – CrossFit

Metcon (Time)

5 Rounds:

400m Run

25 Kettlebell Swings (53/35)

15 Med Ball Cleans (20/14)
*scale as needed

CrossFit 806 Borger – CrossFit

Metcon

Metcon (Time)

“Partner Workout”

6 Rounds: (each)

10 Kettlebell Swings (heavy)

10/7 Calorie Bike
*one partner works / one partner rest

Benchmark

5 minutes of Strict Pull Ups (AMRAP – Reps)

Complete as many Strict Pull Ups as possible in 5 Minutes

CrossFit 806 – CrossFit

Metcon (Time)

“Partner Workout”

4 Rounds:

60 Dumbbell Snatch (50/35)

50 Calorie Row

40 Box Jump Overs (30/24)

*switch as needed

**scale as needed
*switch as needed

**scale as needed

CrossFit 806 – CrossFit

Every Minute on the Minute

20 minute EMOM:

Odd minutes:

15/12 Calorie Bike

Even minutes:

5 Dumbbell Thrusters (50/35)

7 Chest to Bar Pull Ups

Accessory Work

125 Med Ball Sit Ups

CrossFit 806 Borger – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

30 Double Unders /45 Singles

15 Push Ups

15 Sit Ups

5 Strict Toes to Bar
*scale as needed

Strength

Bench Press (8-8-8-8-8)

*increase weight each set of 8

CrossFit 806 – CrossFit

Strength

5 Deadlifts + 3 Hang Clean + 1 Split Jerk

Clock set for 10 minutes to find your heaviest complex

Metcon

Metcon (Time)

100 Power Cleans (155/105)

*every minute perform 4 Burpees Over Bar, start with burpees
*scale as needed

**15 minute time cap

CrossFit 806 Borger – CrossFit

Strength

Front Squat (2 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP: x5

9 Dumbbell Front Squats (50s/35s)

7 Dumbbell Shoulder to Overhead

5 Chest to Bar Pull Ups

(Rest 2:00 between AMRAPs)
*continue where you left off after each round

**keep one score

***scale as needed

CrossFit 806 – CrossFit

Metcon (Time)

800m Run

75 Air Squats

15 Ring Dips

50 Air Squats

15 Ring Dips

25 Air Squats

15 Ring Dips

1000m Row
*scale asneeded

CrossFit 806 Borger – CrossFit

Sprints

50m x5

75m x3

100m x1

*walk back after each sprint

Metcon

Metcon (Time)

3 Rounds:

200m Run

25 Ground to Overhead (45/25)

50 Overhead Walking Lunges
*scale as needed