CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Metcon

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Metcon (AMRAP – Rounds and Reps)

Rx+ Sisson

15-ft legless rope climb, 1 ascent

5 Burpees

200-meter run

If you have a 20# vest or body armor, wear it.

Auxiliary Strength

Deadlift (8-6-4-8-6-4)

%’s: 60-65-70-65-70-75

Metcon (No Measure)

3 sets

12 Weighted Hip Extensions

5 Max Height Box Jumps

CrossFit Waukee – Competition Class

Metcon (AMRAP – Reps)

Squat Snatch Ladder

11:00 time cap

10 reps -20/10 2:00

8 reps -20/10 2:00

6 reps -20/10 2:00

4 reps -20/10 2:00

2 reps 95% 3:00

Metcon (Calories)

4 minutes

18 overhead squats 135/95

18 bar facing burpees

max calorie row

3 minute rest

4 minutes

15 overhead squat 185/135

15 bar facing burpees

max calorie row

3 minute rest

4 minutes

12 overhead squats 225/155

12 bar facing burpees

max calorie row

Metcon (AMRAP – Reps)

4 minutes

18 calorie assault bike

18 push jerks 135/95

max bar facing burpee

3 minute rest

4 minutes

15 calorie assault bike

15 push jerk 185/135

max bar facing burpee

3 min rest

4 minutes

12 calorie assault bike

12 push jerk 225/155

max bar facing burpee

Metcon (Time)

30 deadlift 225/155

50 double unders

30 toe to bar

50 double unders

30 sand bag ground over shoulder

50 double unders

30 toe to bar

50 double under

30 deadlift

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Shoulder Press (8-6-4-8-6-4)

%’s: 60-65-70-65-70-75

Metcon

Metcon (AMRAP – Rounds and Reps)

12-min. AMRAP

9 Handstand Push-ups

15 Power Snatches 75/55

21 Wall Ball Shots 20/14

CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Gymnastics

Metcon (Weight)

12-min EMOM

Odd – 6 Strict Weighted Pull-ups

Even – 6 Strict Weighted Ring Dips
score = combination of loads.

Metcon

Metcon (AMRAP – Reps)

12-min Partner AMRAP

80 Dumbbell Snatches (choose load)

120yd Goblet Lunge (with dumbbell)
Resting partner holds plank. Post load to comments. 5 yards = 1 rep for lunges.

Finisher

Metcon (No Measure)

With a partner:

240 Russian Twists

120 Sit-ups
Resting partner holds plank.

CrossFit Des Moines Urbandale – CrossFit

Metcon

Metcon (Time)

With a partner for time: (Rx+)

100 Hand Release Push-ups (Deficit 45/25)

80 Sumo Deadlifts 185/135 (225/155)

60 Dumbbell Shoulder Press 35/25 (50/35)

40 Back Squats FTG 135/95 (185/135)

20 Ring Muscle-ups

*Resting partner accumulates :20 (:30) L-sit. Switch upon completion of L-sit.