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

Thursday – October 22nd, 2020
In Gym Strength: Olympic Lifting Day 1 Rep Max Snatch 1 Rep Max Clean & Jerk Metcon: 50/40 Calories for
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Wednesday – October 21st, 2020
In Gym Strength: 3×16 DB Side Extensions 3×8 Barbell Single Leg RDL’s Metcon: Row 500m 5 Power Cleans 155/105 Row
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Tuesday – October 20th, 2020
In Gym Metcon: 100 Sit-ups   90 Double Unders   80 Box Jumps 24”/20”   70 DU   60 Air
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Monday – October 19th, 2020
In Gym Strength: Strict Press 10×3 Metcon: 1-10 DB Deadlift 50’s/35’s Devil Lunges DB Push Press 50’s/35’s Shuffle Run at
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Friday – October 16th, 2020
In Gym Mobility: We will be spending an extended time with Mobility today. Metcon: AMRAP 15 minutes 10 Power Snatches
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Thursday – October 15th, 2020
In Gym Strength: Deadlift 5×5 Metcon: 4 Rounds   5 Curtis P’s 95/65 25 Hollow Rocks 50 Double Unders At
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Wednesday – October 14th, 2020
In Gym Strength: Clean Complex 2 Hang Power Cleans 1 Power Clean from Floor Metcon: 8 Rounds Rowing for max
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Tuesday – October 13th, 2020
In Gym Strength: 10-8-6-4-2 each Bench Press Back Squats (with a rack!) Metcon: AMRAP 18 Minutes 18 Plate Sit-ups 18
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Monday – October 12th, 2020
Monday – October 12th, 2020 In Gym 21-15-9 Db snatch 50.35 Cal bike  21-15-9 Pull-up + t2b  Ring push up 
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Friday – October 9th, 2020
In Gym Strength: Technique Work Snatches Metcon: 40/30 Calories on Erg of choice 3 Rounds   5 Deadlifts 225/155 30
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Thursday – October 8th, 2020
In Gym Metcon 1: 5 Minute AMRAP 10 GHD Sit-ups (PVC Sit-ups) 10 Hip Extensions (Scale Good Mornings) 10 HSPU 
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Wednesday – October 7th, 2020
In Gym Strength: Tabata Push Press Metcon: 32-26-20-14-8 32 Pistols (L=1,R=2)/Jump Squats 16 Push Jerks 95/65 16 Shoot throughs  26
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