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

Monday – June 13th, 2022
Strength:5 Rounds – RX 53/35M1 – 3 KB OH Kneeling to Standing each sideM2 – 3 KB Tall Kneeling Push
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Friday – June 10th, 2022
Partner “Head to Head”Or “I don’t want to play”*don’t want to play? Solo is ok too! Metcon 1: (10 Minutes
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Thursday – June 9th, 2022
Strength:Deadlifts Ascending each set1×101×81×61×41×2 Metcon:2 RoundsRun 400m4 Rope Climbs4 75’ Sled 135/95 or Plate Push 45/35Farmers Carry 400m 53’s/35’s
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Wednesday – June 8th, 2022
Strength:Paused Push Press8×3 with 3 sec. pause at “bottom” Metcon:AMRAP 15 Minutes30 Box Jumps 24”/20”10 Barbell Power Snatches 95/6520 Box
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Tuesday – June 7th, 2022
Metcon 1:2,000m Row for TimeImmediately into 1 Max setUnbroken Bench Press 135/85*Every rep of the bench subtracts 10 Seconds from
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Monday – June 6th, 2022
Strength:Front Squats3×53×31 Set Max Reps @ 60% your 3×3 heaviest*Score will be Max reps @ X weight Metcon:3 Rounds400m Run21
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Friday – June 3rd, 2022
Strength:10 Push Jerks10 Ring Rows 8 Push Jerks 8 Ring Rows 6 Push Jerks 6 Ring Rows 4 Push Jerks
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Thursday – June 2nd, 2022
Metcon:AMRAP 30 Minutes10 Power Cleans 155/105 8 Lateral Bar Hops (L+R=1) 6 Ring Dips400m Run 2 Bar Muscle-ups
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Wednesday – June 1st, 2022
Strength:Bulgarian Slit Squats1×8 Unweighted (4 each leg)2×8 Weight 1 (10’s / 20’s / 30’s)2×8 Weight 2 (15’s / 30’s /
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Tuesday – May 31st, 2022
Strength:EMOM 9 Minutes1 Power Snatch1 Hang Power Snatch1 Snatch Balance1 Slow Snatch Push Balance Metcon:Partner Workout6 Minutes:P1 – RowP2 –
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May 30th, 2022
Monday – May 30, 2022 Metcon:“Murph”1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile Run
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Friday – May 27th, 2022
Strength:EMOM for 12 Minutes1 Full Snatch + 2 Power SnatchesAscending every 4 sets Metcon:2 Rounds:45 on :15 offSkiD-Ball 100-80 /
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