Saturday

Announcements

Bring a friend with you for free! Every Saturday in March, 10am only. Same friend every time or a different one. Sign up on website!

CrossFit Harrisburg – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Find a partner, grab equipment and get set up.

Metcon (AMRAP – Reps)

Saturday

Metcon (AMRAP – Reps)

2 person partner

Split as needed

For reps

10 min amrap

80/65 cal bike

60 ground to overhead 45/35 plate

As many cal as possible with remainder of time on bike

Rest 3 mins

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

2 person partner

Split as needed

For reps

10 min amrap

100/80 cal on rower

50 toes to bar

As many cal as possible with remainder of time on rower

Rest 3 mins

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

2 person partner

Split as needed

For reps

155/105

8 min

Complex is 1 rep

1 deadlift

1 hang power clean

1 front squat

1 jerk

Metcon (AMRAP – Reps)

Rest 3 mins

Metcon (AMRAP – Reps)

Both partners working at same time

For max reps of both movements

Switch when wallball person stops. (cant pause and hold)

4 min amrap

Wallballs

Bent over rows 95/65