Posted: Aug 18, 2019
Nilla Wafers
CrossFit Siege – CrossFit
Metcon (Time)
3 Rounds
21 Wall Balls 20/14
15 Box Jumps 24/20
12 KBS 50/35
9 C&J 115/80
Posted: Aug 18, 2019
Chips Ahoy
CrossFit Siege – CrossFit
Deadlift (3-1-3-1-3-1 (70-85%))
Metcon (Time)
3RFT
30 single DB H Clean & Jerks 50/35
25/18 Cal Bike
20 BF Burpees
15 Deadlifts 245/165
Posted: Aug 18, 2019
Keebler
CrossFit Siege – CrossFit
Squat Clean (10-2 )
Squat Clean cycling
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
Metcon (AMRAP – Rounds and Reps)
16M AMRAP
60 Double Unders
30/24 Calorie Row
5 Power Cleans 165/115
5 Hang Squat Cleans
5 Squat Cleans
Posted: Aug 18, 2019
Oreos
CrossFit Siege – CrossFit
Back Rack Lunge (4 X 20)
*20 Total reps off the rig
*pick a weight that is challenging yet unbroken
Metcon (Time)
For Time
20 C2B Pull Ups
400M Run
15 F Squats 135/95
800M
15 F Squats
400M Run
20 C2B
Posted: Aug 18, 2019
Pepperidge Farms
CrossFit Siege – CrossFit
Snatch (EMOM X 7 1 P Snatch + 1 HP Snatch)
Metcon (Time)
4 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 50/35
21 Single Dumbbell Squats 50/35
Posted: Aug 18, 2019
Maria Crackers
CrossFit Siege – CrossFit
Metcon (Time)
Teams of 2
3 Rounds
600M Run (together)
50 Toes to Bar
30 Thursters 135/95