COMPTRAIN CLASS PROGRAMMING METCON: "WRECK YOURSELF" TEAM WORKOUT (3 ATHLETES) 600M RUN 6 ROPE CLIMBS 20 SQUAT CLEANS (135#/95#) 600M RUN 9 ROPE CLIMBS 35 SQUAT CLEANS (135#/95#) 600M RUN 12 ROPE CLIMBS 50 SQUAT CLEANS (135#/95#) *TEAMS WILL CARRY 1 WRECK BAG (50#/35#) ON RUNS

COMPTRAIN CLASS PROGRAMMING METCON: "POWER TRIP" 15:00 AMRAP 15 POWER SNATCHES (95#/65#) 30 WALL BALLS (20#/14#) 60 DOUBLE UNDERS

WORKOUT PROGRAMMED BY ASA METCON: 800M RUN 3 ROUNDS OF "CINDY" 400M RUN 4 ROUNDS OF "CINDY" 200M RUN 5 ROUNDS OF "CINDY" *WEAR A WEIGHTED VEST IF YOU HAVE ONE

COMPTRAIN CLASS PROGRAMMING METCON: "50-50" TEAM WORKOUT (3 ATHLETES) 7:00 AMRAP 50 PUSH PRESS (135#/95#) 50 PUSH PRESS (155#/105#) AMRAP PUSH PRESS (185#/135#) 3:00 REST 7:00 AMRAP 50 BACK SQUATS (155#/105#) 50 BACK SQUATS (185#/135#) AMRAP BACK SQUATS (225#/155#) 3:00 REST 7:00 AMRAP 50 HANG POWER CLEANS (135#/95#) 50 HANG POWER CLEANS (155#/105#) AMRAP HANG POWER CLEANS (185#/135#)

COMPTRAIN CLASS PROGRAMMING METCON: "RUNNING CHRISTINE" 400M RUN 12 DEADLIFTS (BODYWEIGHT) 21 BOX JUMPS (24"/20") X3

COMPTRAIN CLASS PROGRAMMING METCON: OPTION 1 18.5 OPTION 2 "THE OTHER ONE" 7:00 AMRAP 3-6-9-12-15...ETC... KETTLEBELL SWINGS (55#/35#) GOBLET SQUATS (55#/35#) BURPEES

CROSSFIT GAMES OPEN WORKOUT 18.5 18.5 (RX) 7:00 AMRAP 3-6-9-12-15-18...ETC... THRUSTERS (100#/65#) CHEST-2-BAR PULL UPS 18.5 (SCALED) THRUSTERS (65#/45#) JUMPING PULL UPS

COMPTRAIN CLASS PROGRAMMING METCON: "GOAT DAY" EMOM X 20 ODD MINUTES = MOVEMENT #1 EVEN MINUTES = MOVEMENT #2

COMPTRAIN CLASS PROGRAMMING METCON: "HIGH ROLLER" 16:00 AMRAP 1 BUTCHER PUSH (DOWN AND BACK @ 135#/95#) 15 SUMO DEADLIFT HIGH PULLS (95#/65#) 12 BURPEE BOX JUMPS (24"/20") 9 CHEST TO BAR PULL UPS

COMPTRAIN CLASS PROGRAMMING METCON: "FOUR SCORE" EVERY 4 MINUTES ON THE MINUTE X 4 M=14 / F=12 CALORIE BIKE/ROW 15 FRONT SQUATS (95#/65#) 12 SHUTTLE SPRINTS (10 METERS)