METCON: "DON'T PUT IT DOWN" TEAM WORKOUT (2 ATHLETES) 25:00 AMRAP: 50 ABMAT SIT UPS 50 WRECK BAG SQUATS (50#/35#) 50 HAND RELEASE PUSH UPS 50 WRECK BAG FRONT SQUATS (50#/35#) 50 BURPEES 50 CALORIE BIKE *BAG MUST STAY OFF THE GROUND FOR THE ENTIRE 25 MINUTES **200 REP BONUS IF BOTH TEAM MEMBERS ARE IN FULL COSTUME

METCON: "TRI SPRINT INTERVALS V2" 4:00 AMRAP X 5 ROUNDS: 12 SINGLE ARM DEVIL'S PRESS (6 RIGHT & 6 LEFT @ 30#/20#) 20/15 CALORIE BIKE MAX CALORIE ROW *4:00 REST BETWEEN ROUNDS

COMPTRAIN CLASS PROGRAMMING OLY: PUSH JERK WORK UP TO A HEAVY SET OF 3 REPS METCON: "BRUISER" 12:00 AMRAP: 15 PUSH JERKS (115#/85#) 30 AIR SQUATS 60 DOUBLE UNDERS

COMPTRAIN CLASS PROGRAMMING METCON: "9 VOLT" 9:00 AMRAP: 2 KETTLEBELL SWINGS (55#/35#) 2 BOX JUMPS (24"/20") 4 KETTLEBELL SWINGS 4 BOX JUMPS 6 KETTLEBELL SWINGS 6 BOX JUMPS ...AND SO ON...

CROSSFIT GAMES OPEN WORKOUT 20.3 21-15-9 DEADLIFTS (225#/155#) HANDSTAND PUSH UPS 21 DEADLIFTS (315#/205#) 50' HANDSTAND WALK 15 DEADLIFTS 50' HANDSTAND WALK 9 DEADLIFTS 50' HANDSTAND WALK *9:00 TIME CAP

METCON: "REST REST GO" TEAM WORKOUT (3 ATHLETES) 30:00 AMRAP: 5 LATERAL DUMBBELL BURPEES 10 ALTERNATING DUMBBELL SNATCHES (50#/35#) BUTCHER PUSH (95#/65#)

COMPTRAIN CLASS PROGRAMMING METCON: "JACK IN THE BOX" 1000M ROW 75/50 CALORIE BIKE 50 BOX JUMP OVERS (24"/20") 75/50 CALORIE BIKE 1000M ROW

COMPTRAIN CLASS PROGRAMMING OLY: POWER CLEANS WORK UP TO A HEAVY SET OF 3 REPS METCON: "BLOODTHIRSTY" 12:00 AMRAP: 15 BURPEES 12 DEADLIFTS (155#/105#) 9 HANG POWER CLEANS (155#/105#) 6 PUSH JERKS (155#/105#)

COMPTRAIN CLASS PROGRAMMING METCON: "OPEN ROAD" 20:00 AMRAP: 30 SIT UPS 20 WALL BALLS (20#/14#) 100M FARMERS CARRY (50#/35#)

CROSSFIT GAMES OPEN WORKOUT 20.2 20:00 AMRAP: 4 DUMBBELL THRUSTERS (50#/35#) 6 TOES-2-BAR 24 DOUBLE UNDERS