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Main - Basic TrainingView Public WhiteboardWarm-upMobility/Movement PrepMetconMetcon (Time)For Time: Run 400m -21 Front Squats (95/65) Run 400m -15 Front Squats Run 400m -9 Front Squats *200m Run any time you drop the bar...

Main - SportView Public WhiteboardWarm-upWeightliftingSplit JerkMetconMetcon (Time)For Time 400m run 21 split jerks 400m run 15 split jerks 400m run 9 split jerks *Use 1rm strict press for load, sets must be unbroken otherwise run 200m...

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)Deck of Cards -20 Minute Running Clock Hearts-Thrusters (75/55) Spades - Knees To Elbows Clubs- Sandbag Lunges (each leg) Diamonds- Wallballs (20/14) Joker- 1 Min Plank (EVERYONE)...