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

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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Wednesday – July 22nd, 2020
In Gym Strength: Push Press 3 Rep Max Metcon: 4 Rounds 10 Power Snatch 135/95 200m Run 30 Mountain Climbers
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Tuesday – July 21st, 2020
Tuesday – July 21, 2020 In Gym Metcon: 21-18-15-12-9-6-3 KB Swings 53/35 Push-ups Goblet Squats 53/35 Dips Goblet Box Step-ups
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Monday – July 20th, 2020
In Gym: Strength: Every 2 Minutes on the 2 Minutes for 10 minutes 5 Deadlifts 20 Banded Pull-aparts Metcon: AMRAP
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Friday – July 17th, 2020
In Gym Strength/Skill: Row a 500m TT Metcon: 9-1 descending ladder Power cleans 155/105 Lateral Bar Hop (L+R=1) Pike Push-up
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Thursday – July 16th, 2020
In Gym Metcon: Buy In: 100 DU (2-1) 6 Rounds   5 Deadlifts 225/155 10 D-ball Squats 50/30… 80/50 15/12
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Wednesday – July 15th, 2020
In Gym Strength: Strict Press Establish a 3 rep max Metcon: AMRAP 6 minutes 1-1, 2-2, 3-3 etc Pull-up Push-up
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Tuesday – July 14th, 2020
In Gym Metcon: Partner Workout P1 Run 200m P2 Max Bar Facing Burpees Switch P1 Run 400m P2 – AMRAP
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Monday – July 13th, 2020
In Gym Strength: Tabata Thrusters 75/55 Metcon: 21-15-9-9-15-21 KB snatches 53/35 (DB ok) V-ups Box Jump 30”/24” At Home Warm
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Friday – July 10th, 2020
In Gym Strength: Hang Power Snatches 6×3 Ascending Metcon: Buy In – 800m Run 3 Rounds 20/15 Cal Bike (or
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