Month: July 2016

CrossFit Mad Hatter – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute Amrap

5 Front Squats (95/65)

5 Burpees Over Bar

Rest 5 Minutes

Metcon (Time)

21-15-9

Ring push ups

Hang power clean

CrossFit Mad Hatter – CrossFit

Strength

Back Squat (@85% 10×2)

Metcon

Metcon (Time)

3 rounds

200m Run

20 Air Squats

20 Sit ups

1 Wall Walk

CrossFit Mad Hatter – CrossFit

Metcon

20 Minute Emom

Metcon (Calories)

Airdyne

Rower
Emom 3 Wall balls, switch with rower partner

400m Run (Time)

Max Effort 400m Run
Run with rope between partners

CrossFit Mad Hatter – CrossFit

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

CrossFit Mad Hatter – CrossFit

Strength

Split Jerk (5-3-3-3-1-1-1)

Metcon (Time)

3 Rds For time:

16 Weighted box step ups

(use barbell)

10 HSPU

5 Hollow Rocks

CrossFit Mad Hatter – CrossFit

Strength

Bench Press (8×2)

40 Seconds rest/ set

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats