Plyometrics – 9am (50 Minutes) – Coach Clare – Jumps

CrossFit – 10am (60 Minutes) – Coach Clare

CROSSFIT

MetCon – 431 WOD!!!

Complete For Time:

“Portage”

1000′ OH Lunge Walk (25/45#)

Accessory

Partner Shuttle Sprints 1-2-3-4-5-4-3-2-1

CROSSFIT

MetCon

4 Rounds For Time of:

200m Run

15 Power Cleans (75/115#)

5 Ring Muscle Ups

Gymnastics

EMOTM 12 Minutes of:

Odd: 30′ HSW

Even: 20/Side Pike Over Pylon (Wide Leg)

*Repeat 6 Times*

CROSSFIT

Strength

i) Snatch Grip Deadlift 5-5-3-3-1-1 (Ascending)

ii) Negative Chinups 5×2 (5-10s Negative)

MetCon (Muscular Endurance)

3 Rounds of:

90s MAX HR Pushups

90s Rest

CROSSFIT

MetCon

10 Rounds of:

5 Straight Arm Burpees

5×30′ Shuttle Sprint

10 SA Alternating Hang DB Snatch (35/50#)

5×30′ Shuttle Sprint

15 Tuck Jumps

5×30′ Shuttle Sprint

-3 Minute Rest-

CROSSFIT

Lift

EMOTM 10 Minutes of:

3-Position Clean

MetCon

For Time:

10 Deadlifts (155/225#)

10 T2B

8 Deadlifts (165/245#)

10 T2B

6 Deadlifts (185/275#)

10 T2B

4 Deadlifts (195/295#)

10 T2B

2 Deadlifts (205/315#)

10 T2B

1000m Row