Octane CrossFit – CrossFit

Metcon (3 Rounds for time)

Every 11 minutes for 3 rounds:

Run 1 mile
If the first run takes longer than 9 minutes scale to 1200 meters for rounds 2 and 3.

Octane CrossFit – CrossFit

Metcon (Time)

15 Strict Pull-ups

20 Shoulder press (75lbs/55lbs)

35 Push press (75lbs/55lbs)

50 Push jerk (75lbs/55lbs)

15 Strict Pull-ups

20 Overhead squats (75lbs/55lbs)

35 Front squats (75bs/55lbs)

50 Back squats (75lbs/55lbs)

Octane CrossFit – CrossFit

Murph this Saturday starting at 9am. BBQ to follow, bring sides and BYOB

Pause Back Squat (Every 2 minutes complete 3 reps X 4 sets)

3 Sec. Pause at bottom
Aim for 65-70% of 1RM. Same weight for every set.

Metcon (No Measure)

AMRAP 15min:

15 Toes to bar

25ft Front rack walking lunge (24kg/16kg KB each)

25ft Death march (24kg/16kg KB each)

3/3 Turkish Get-ups (24kg/16kg)
15 minutes of work at a consistent pace with good form

Octane CrossFit – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Octane CrossFit – CrossFit

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles