04192019

CrossFit Pace Patriot Pride – WODMetcon (AMRAP – Rounds)12 Min E2M (every 2 minutes) 15 Wall Balls 20/14# 10 Box Jump Overs 24/20″ *work on your transition and staying unbroken *Note any modification

04192019

CrossFit Pace Patriot Pride – Patriot TeensPush JerkMetcon (Time)In Teams of 2 or 3: 80/60 cals 40 Russian KB Swings 50 Box jumps 60 Hanging Knee Raises 50 Burpees 400m banded run

04182019

CrossFit Pace Patriot Pride – WODMetcon (No Measure)3Rds L-sit hold (ME) Paralettes Strict Pull-ups AMRAP Seated strict one arm DB press AHAP x 10 each arm 2 Min Plank

04172019

CrossFit Pace Patriot Pride – WODMetcon (AMRAP – Reps)15 Min Clock 6 MIn AMRAP 6 Bar Facing Burpee 12 Goblet Squat 53/35# -3 Min Rest- 6 Min AMRAP 6 Thrusters 75/55# 12 Russian KBS 53/35Metcon (AMRAP –...

04172019

CrossFit Pace Patriot Pride – Patriot TeensBench PressMetcon (4 Rounds for reps)Tabata (6 cycles) :20s/:20 rest ball slams jump rope air squats push ups

04162019

CrossFit Pace Patriot Pride – WODMetcon (Time)For Time w/ Partner Both partners row each distance 500m-400m-300m-200m-100m x 2 ME (Max Effort) Partner Dumbbell Front Rack Hold 50/35# *They must be held in a true front rack, not resting on top of the shoulders...