Lift

Hang Power Clean 4-4-4-2-2-2 (Ascending)

MetCon

“CrossFit Baseline” (Click To View)

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

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Strength

Front Squat 4×8 (Ascending)

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

Technique & Movement – Kipping/Pullups/BMU w/ Coach Meg!!!

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MetCon

For Time:

5 Wall Walks

30 HSPU

40 T2B

50 SA DB Snatch – L (35/50#)

60 Tuck Jumps

50 SA DB Snatch – R (35/50#)

40 T2B

30 HSPU

5 Wall Walks

[45 Minute Time Cap]

MetCon

“Choose Your Own Murph Adventure”

Come To Class To Find Out The Details!!!!

Lift

1RM Squat Clean [5-3-3-2-1-1-1-1]

MetCon

4 MInute AMRAP of:

Burpee To Target (4/6″)