Saturday August 13th

TB games Practice at 11am
Endurance at 8am, CrossFit at 9am
Adult Weightlifting at 9am

8am endurance – teams of 2
12 Minutes max cals on each machine. Doesn’t matter what machine you start on
At 36 Minutes both partners will take off for an 800m- ish run. At the turn around there will be a truck parked with sandbags in- Partners grab 1 sand bag and head back. Every time you switch the sandbag on the way back you each do 3 burpees.
*if you wanted to keep score or race another team. First team back gets 100 cals added to the score, 2nd gets 90, 3rd gets 80… and so on. 10+ plus teams each team 10 place and beyond gets 10 cals.

9am CrossFit
Coaches choice warm up

AMRAP 6 Minutes
4 Bar Muscle Ups
8 Line Facing Burpees
12 A-Jumps 12″
Rest 2:00
AMRAP 5 Minutes
Rest 2:00
AMRAP 4 Minutes
Rest 2:00
AMRAP 3 Minutes

Whats an A-jump. I remember a lot of you got pretty sore from these
Team Misfit Gyms on Instagram: “The A-jump is a cool twist on the good old squat jump, providing added metabolic demand and leg burn. Hunter and Sherb show you how to set…”

Feel: Cardio
Pacing: Sustain
Target Score: 8-12 Rounds
Firebreather Score: 14+ Rounds

  • Bar Muscle Ups: Reduce reps (to as few as 1) to allow for 2 fast sets at
    absolute most each round. If Bar Muscle Ups aren’t an option, scale to
    the most difficult pulling gymnastics movement available
  • Burpees: ¯_(ツ)_/¯
  • A-Jumps: Reduce the height of the jump and/or elevate the seated
    position to allow for “easier” jumps, but only if absolutely necessary
    Coach Focus: In today’s metcon athletes will resume where they left off
    with the goal of holding a pace of 1 round every 2 minutes, or faster. Most
    athletes will start much too fast so we recommend a practice round
    before starting to calibrate their working speed.