Friday

Jones Valley CrossFit – CrossFit Metcon Metcon (Time) 6 Rounds(24 Minutes) Every 4 Minutes complete a round: 30 Air Squats 20 Pushups 10 Thrusters 115/75Score is the slowest...

Wednesday

Jones Valley CrossFit – CrossFit Metcon Metcon (Weight) Every 90 seconds x 5 rounds 1 – Power Clean + 1 Hang Squat Clean + 1 Squat Clean Metcon (Time) 3 Rounds 20 Deadlift 20 Hang Clean 20 Push Press RX...

Tuesday

Jones Valley CrossFit – CrossFit Weightlifting Metcon (Weight) 10 Min EMOM On 1 Minute 4 Front Squats @60% of 1 RM On the next Minute 8 Back Squats @same weightBoth are based on Front Squat Metcon Metcon (AMRAP – Reps) 5 Rounds Every 4 Minutes 200m Run...

Monday

Jones Valley CrossFit – CrossFit Weightlifting Power Snatch+Overhead Squat (10 Min to Est a Heavy set of the complex) 1 Power Snatch +2 Overhead Sqaut Metcon Metcon (AMRAP – Rounds and Reps) Carol’s Bday WOD!! 12 Minute AMRAP 11 Power Cleans 95/65 11...