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

Tuesday – July 6th, 2021
Metcon: Against a 24minute Clock – AMRAP 80 Sit-ups 60 Box Jumps 40 Overhead Plate Lunges 25/15 20 G2O 135/95
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Monday – July 5th, 2021
Strength: 15 Minutes to Establish a 1RM Strict Press Metcon: AMRAP 13 Minutes 10 Wallballs 20/14 10 KB Swings 53/35
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Thursday – July 1st, 2021
Strength: Bench Press 10-1 Descending Lizard Rows (L+R=1) 10-1 Descending Alternate Movements Metcon: AMRAP 4 Minutes 10/7 Calories  5 DB
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Wednesday – June 30th, 2021
Strength/Skill: Staggered Leg Deadlifts 3×3 each side Regular Deadlifts 1×9 / 1×6 / 1×3 Metcon: Fight Gone Bad Style –
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Tuesday – June 29th, 2021
Metcon: Partner Workout Chipper must be YGIG by 1’s 50 Ab-Mat Sit-ups 40 Burpees Power Clean 135/95 (SRX 155/105) 30
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Monday – June 28th, 2021
Strength: EMOM 10 Minutes 1 Snatch Pull + 1 Power Snatch +  1 Hang Power Snatch + 1 OHS Metcon:
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Friday – June 25th, 2021
Strength: Flexy Friday Metcon: AMRAP 14 Minutes 12/9 cal bike 12 DB box step-overs 12 PVC Sit-ups 12 Shoulder to
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Thursday – June 24th, 2021
Metcon: AMRAP 30 Minutes 50 DU 500m Row 50 DU 5 Rounds of the Chief 3 Power Cleans 135/95 6
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Wednesday – June 23rd, 2021
Strength/Skill: Deadlifts Regular – 2×9, 2×6, 2×3 Either Add 10lb or stay and improve technique Metcon: Running Intervals 1 x
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Tuesday – June 22nd, 2021
Metcon 1: 21-15-9 Box Jumps 30/24 C2B *9 Minute Cap Rest Metcon 2: 3 Rounds 50m DB Farmers Carry 50’s/35’s
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Monday – June 21st, 2021
Strength: Front Rack Lunges (L+R=1) 8×2 adding weight every other set Metcon: 4 x 5 Minutes 10 Burpees 15 V-ups
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Friday – June 18th, 2021
Strength: EMOM 12 Minutes Either: Snatch Pull+Pwr Snatch+Hang Pwr Snatch Or Pwr Snatch+Full Snatch+Hang Full Snatch Metcon: FGB Style 2
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