hero

Limitless Training Facility – CrossFit

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

basics

Limitless Training Facility – CrossFit

500m Row (Time)

Max Effort 500m Row
3 sets 2 to 1 rest

Metcon (AMRAP – Reps)

20 min cap

800 m run/1000 m row/2 mile bike

directly into

15 bent rows 155/105

4 man makers

12 curtis Ps 155/105

8 devil press

9 shoulder to overhead

12 dumbell burpee deadlift

6 snatches

15 dumbell power cleans

The open

Limitless Training Facility – CrossFit

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

waterfall

Limitless Training Facility – CrossFit

Metcon (AMRAP – Reps)

for time

19 min cap

30 deadlifts 135/95 95/65

30 pull ups

20 hang power cleans 135/95 95/65

20 strict deficit hspu/decline hrpu

10 clusters 135/95 95/65

10 bar muscle ups/10 dips

Metcon (AMRAP – Reps)

back squat/front squat

1min on 2 min off rest 3 min

back squat

45/35

95/65

135/95

rest 3 min repeat with front squat
back squat and front squat total reps scored seperate.

from rack/no re rack