 Metcon (Time)
21-15 - 9 Med Ball Squat Cleans (20/14) Russian twists (l/r = 1) (20/14) Russian KBS (70/53) *1 ROPE CLIMB at the end of each round (feel free to use the Russian technique) Auxiliary Work 15 mins of working on weakness (Put weakness in comments).
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 Ahhh... 16.1
Strength Bench Press (5 x 3 @ 85%) Super Set w/ Max Reps of Bent over Row @ (135 / 95) Metcon (AMRAP - Reps) Tabata Total Beyond Depth Push Up & Deep Ring Rows 8 Rounds 20 sec Max Beyond Depth Push Ups 10 sec Rest 20 sec Max Ring Rows 10 sec Rest Metcon (AMRAP - Rounds and Reps) 6 Min AMRAP 20 OH Lunges (45/25) 20 sec High Pull Hold (53/35) *each sec is a rep 60' Bear Crawls  Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP 5 DL @ 75% (Shoot for unbroken) 8 Floor T2B 40 Mountain Climbers (40 steps) Metcon (Time) *Groups of 3 P1 Runs 800m P2 does max GHD Sit Ups P3 does max Box Jumps (30/24) P3 Runs 800m P1 does max GHD Sit Ups P2 does max Box Jumps (30/24) P2 Runs 800m P3 does max GHD Sit Ups P3 does max Box Jumps (30/24) *Score time and max reps (GHD and BJ in comment section along w/ names of partner)  E closing out 16.5 for CFEX!!!!
Strength Shoulder Press (5 x 5 @ 75%) Metcon (Time) 1 round of: 100 double-unders (300 singles) 20 HSPU (35 Push Ups) 5 Muscle Ups (20 Pull Ups / 30 RR) 2 rounds of: 60 double-unders (180 singles) 12 HSPU (21 PU) 3 MU (15 Pull Ups / 22 RR) 3 rounds of: 40 double-unders (120 singles) 8 HSPU (14 PU) 1 MU (5 PU / 8 RR)  Strength
Back Squat (5 x 5 @ 75%) Metcon (Time) 10 Rounds 3 DL + 2 Hang Squat Cleans + 1 Front Squats @ 70% of Clean Max SCALED 20 Rounds 3 KBDL + 3 Goblet Squats + 3 SDHP (53 / 35)  8AM Advanced WOD
 Bring your running shoes :-). Don't shy away from this work!
Metcon (Time) Run 200m 1 min Rest Run 400m 2 min Rest Run 800m 3 Min Rest Run 1600 We're doing 16.5 (14.5) on Saturday morning! |
Welcome to CFEXCrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community! 
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