Warmup
tabata
push ups
situps
air squats
Strength
Deck Press
7×3
follow each set with max effort dead hang pullups
MetCon
3 Rounds
12, 9, 6
Power Snatch
OHS
Over head step out lunges
Wednesday
Warmup
400 meter run
20 walking lunges
20 KB swings
20 Ring Rows
400 meter run
Stations, 45 seconds of work followed by 15 second break
Battling Ropes
Keg Cleans
Barbell Rows
Barbell roll outs
Slosh pipe static holds
L Sits
Jumping Lunges
Tuesday
Warmup
Coach Led
Strength
Front Squat
10×2
MetCon
‘DT’
5 rounds for time of:
12 deadlift
9 hang clean
6 push press
Please record your weight and time
Monday
Warmup
20 steps ups
20 situps
20 pushups
20 ring rows
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Friday
FGB
Thursday
Warmup
Coach led
Strength
Power Clean
7×3
MetCon
21/15/9
Ring Dips
Thrusters 95/65
Handstand Pushups
Loading tweets...Warning: array_rand() [function.array-rand]: Second argument has to be between 1 and the number of elements in the array in /home/rh7agub5vuopw/crossfitmercer.com/wordcms/wp-content/plugins/call-to-action/call-to-action-display.php on line 72
Upcoming Events
Resources
