Rick Pobar

TBE CrossFit – CrossFit Metcon (Time) 5 RFT 7 hang power clean 95/65 7 front squat 7 STOH

TBE CrossFit – CrossFit Metcon (Time) 3 Rounds: 15 HSPU 15 TTB 15 Deadlifts (245/165) 15 Burpees 15 KBS (1.5/1 Pood) 15 Pull-ups

TBE CrossFit – CrossFit Metcon (Time) 50 cal buy in -21-15-9: Power Snatch (75/55) Wallballs (20/14#)

TBE CrossFit – CrossFit Metcon (Time) 3 Rounds: 12 Power Cleans (115/80#) 12 Pull-ups 12 Jerks (115/80#) 12 Toes-to-Bar

TBE CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) OPEN & PERFORMANCE “Throw Back Thursday” AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) 7 Burpees 7 cal rowAlternate rounds

TBE CrossFit – CrossFit Metcon (Time) 50 cal Row 75 Sit ups 50 KB sdhp 54/53 25 Power Snatch (115/75)

TBE CrossFit – CrossFit Back Squat (3×5) Metcon (Time) 3 Rounds: 50 DU, 20 Wallballs (20/14#) 25 burpee 2 Rounds: 50 DU, 20 Wallballs (20/14#) 15 1 Round: 50 DU, 20 Wallballs (20/14#) 10

TBE CrossFit – CrossFit Metcon (AMRAP – Reps) 4 Rounds: Min 1: 1 Round of Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#)Score is based on clean and jerk reps

TBE CrossFit – CrossFit Metcon (Time) 3rft 15 WB 20/14 12 box over Burpee 9 power snatch 135/95

TBE CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 8 pull ups 16 Push-ups 24 Lunges 54/35#kb