Complete a Free Trial session as an introduction to White Mountain Crossfit programming

Friday – August 7th, 2020
In Gym Strength/Skill: Farmers Carries (Static Hold if raining) Metcon: 120/100 Erg Calories for time Top of every Minute (Athletes
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Thursday – August 6th, 2020
In Gym Metcon: EMOM for 30 Minutes Minute 1 12 KB Lizard Rows 53/35 Minute 2 12 Box Jumps 24”/20”
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Wednesday – August 5th, 2020
In Gym Strength: S2O 1 Rep Max Metcon : 40 KB Swings 70/53 (R) 30 Sit-ups 20 Pistols 10 S2O
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Tuesday – August 4th, 2020
In Gym Metcon: 10 Rounds 5 Burpees 5 Deadlifts 225/155 5 V-ups 5 Plyo Push-ups *SRX 1 Clean each round
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Monday – August 3rd, 2020
In Gym Strength: Hang Full Cleans 5×3 Ascending Metcon: Partner Workout 3 Rounds P1 – 300m Run (Stop Sign) P2
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Friday – July 31st, 2020
In Gym Strength/Skill: Accumulate 6 Rounds not for time 1 Around the world 6 Single leg RDLs each side Metcon:
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Thursday – July 30th, 2020
In Gym Strength: Back Squat 5×5 Ascending Metcon: 4 Rounds 20 DB Snatches 50/35 10 Ring or Box Dips 20
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Wednesday – July 29th, 2020
Strength: Push Jerk 3 Rep Max Metcon 1: AMRAP 7 Minutes 7 T2B 7 Devil Lunges (L+R=1) Rest AMRAP 7
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Tuesday – July 28th, 2020
In Gym Metcon: 3 Rounds AMRAP 8 Minutes 600m Run (once) 5 DB Rows (L+R=1) 50/35 10 Sit-ups 15 Air
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Monday – July 27th, 2020
In Gym Strength: Hang Power Cleans 5×3 Ascending Metcon: Against a 13 Minute Clock Ascending by 2’s Box Jumps 24”/20”
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Friday – July 24th, 2020
In Gym Strength/Skill: Barbell Overhead Lunges 5×6 (L=1, R=2) Metcon: For Time 100 Box Jumps 24/20   50 Burpees  
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Thursday – July 23rd, 2020
In Gym Metcon1: 5 Rounds :30 Max Cal Bike :30 Rest :30 Max DU :30 Rest Metcon 2: 5 Rounds
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