CROSSFIT

Lift

EMOTM 12 Minutes of:

Min 1-4: Squat Snatch (4)

Min 5-8: Snatch (2)

Min 9-12: Snatch

MetCon

For Time:

50 Calorie Row

40 Box Hops (20/24″)

30 Push Press (65/95#)

20 Bar Facing Burpees

10 DB Man Makers (25/40#)

CROSSFIT

Lift

i) Clean Pull + Clean + Jerk (2) 5×1 @ 50%

ii) Clean & Jerk 6×1 @ 85%

MetCon

14 Minute AMRAP of:

20 Back Squats (95/135#)

15 HSPU

10 OH Squats (95/135#)

5 BMU

CROSSFIT

Strength

i) Front Rack Forward Lunge 4×8 (Ascending)

ii) Strict Press 5×3 (Ascending)

MetCon

7 Minute AMRAP of:

1 Burpee

2 KB Swings (1.5/2 Pood)

2 Burpees

4 KB Swings (1.5/2 Pood)

3 Burpees

6 KB Swings (1.5/2 Pood)

4 Burpees

8 KB Swings (1.5/2 Pood)

Etc..

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 10 Cal Ski Erg

Min 2: 11 Ring Rows

Min 3: 12 T2B

Min 4: 13 Thrusters (65/95#)

Min 5: 14 DB Snatch (35/50#)

Min 6: 15 DB Bench Press (25/40#)