Chic’s Beach CrossFit – CrossFit/FIT
Metcon (AMRAP – Reps)
AMRAP 40min
*Start Point – out the side door
*Run up/over wooden beams towards 50m mark
*Run to street, down the side road
*Tires
*Agility Ladder – lateral quick feet motion in/out
*Hurdles (paralletes)
*Cone Drill – T Drill – forward sprint, touch cone, lateral shuffle R, touch cone, lateral shuffle L, touch
cone, lateral shuffle to middle cone, touch cone, back pedal to original cone.
*Rope Swing
*Wall
*Suicide Cone Drill
*Run to the side door
*Diagonal shuffle forward/weave through the rig
*10 KB Squat Clean + 2 KBS
SCORE KB Squat Clean/KBS reps
* Weather Permitting
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
CASH OUT: 800m Sandbag Run!!!