Octane CrossFit – Strength and Conditioning

Metcon (No Measure)

A. Barbell Weighted Step Ups 3 X 10; Rest 2 Min.

B. Zercher Reverse Lunges 3 X 8 (each leg); Rest 2 Min

C1. Dips 3 X 8 (right into)

C2. Banded Push Downs X 10; Rest 2 Min

Octane CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 minute

20/16 Cal Row

15 Burpees

10 Wall Balls

Octane CrossFit – CrossFit

Metcon (5 Rounds for weight)

Deadlift

2-2-2-6-12

Metcon (No Measure)

Sled pushes!

Octane CrossFit – CrossFit

Metcon (Time)

6 Rounds

3 Overhead Squats (165/115)

200 Row

7 Strict pull-ups

Octane CrossFit – CrossFit

Metcon (Weight)

Every 2 minutes for 7 sets:

1 Squat Clean + 1 Front Squat + 2 Split Jerks
Record heaviest completed complex

Paused Front Squat (3-3-3)

3 Second pause at the bottom