7/30/2016
CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) Obsticale Course 3 Rounds For Time 300m row Bamboo bar hurdle/crawl 50′ sled push 8 KB Push Press Hurdle Box/ Loading dock climb Balance Beam Fire Hose pull/ Run
CrossFit Mad Hatter – CrossFit Metcon Metcon (Time) Obsticale Course 3 Rounds For Time 300m row Bamboo bar hurdle/crawl 50′ sled push 8 KB Push Press Hurdle Box/ Loading dock climb Balance Beam Fire Hose pull/ Run
CrossFit Mad Hatter – CrossFit Strength Split Jerk (5-3-3-3-1-1-1) Metcon Metcon (Time) 3 RFT 10 Pull ups 20 Kettlebell Swings (Scale as needed)
CrossFit Mad Hatter – CrossFit Strength Paused Front Squat (5-3-3-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Bent over rows 200m run w/ a medball
CrossFit Mad Hatter – CrossFit Strength Bench Press (8 x 2) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
CrossFit Mad Hatter – CrossFit Strength Back Squat (8 x 2) Metcon Metcon (Distance) 5 Minute Emom Row (Max meters) Emom 3 Burpees
CrossFit Mad Hatter – CrossFit Metcon (Time) 5 RFT (25min. time cap) 400m Run 3 Kb Squat Cleans 2 Rounds of Cindy 30sec. Plank hold Rest 5 Minutes Metcon (AMRAP – Rounds and Reps) 3 x 3min AMRAP 3 Power Snatch 6 Overhead Squat 9 Hand Release Push-ups
CrossFit Mad Hatter – CrossFit Metcon Bear Complex (7-7-7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press
CrossFit Mad Hatter – CrossFit Strength Overhead Squat (5-3-3-3-1-1-1) Metcon Metcon (Calories) 3 RFT 2Min Airdyne 3 Bar Muscle ups Rest 1 minute (Scale to your ability)
CrossFit Mad Hatter – CrossFit Strength () Sumo Deadlift (5-3-3-3-1-1-1) Metcon Metcon (Time) 3 RFT Deadlift hold 2min Front Rack hold 1min 200m walk w/ weight in back rack
CrossFit Mad Hatter – CrossFit Strength Bench Press (10×2) Metcon Metcon (Time) 8 RFT (15 minute time cap) 15 Air Squats 10 Box Jump overs 5 Push ups (Scale as needed)