CROSSFIT

Strength

Back Rack Walking Lunge 6-6-6-6-6 (Ascending)

MetCon

“431 Baseline” ***BRAND NEW***

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

CROSSFIT

MetCon

i) 5 Rounds For MAX Reps of:

60s SDHP (55/75#)

60s Lateral Leap Burpees

60s Rest

ii) For Time:

50 Calories Ski Erg

50 Med Ball Slams (14/20#)

50 Med Ball Sit Ups (14/20#)

50 GHDBE

Accessory

Partner PNF Stretching (Hamstrings/Piriformis)

CROSSFIT

Strength (Muscular Endurance)

Drop Ladder 10-1 of:

Bent Over Rows (95/135#)

Ring Rows

MetCon

For Time:

50 Double Unders

25 DB Push Press (20/35#)

50 Double Unders

25 DB Front Squats (20/35#)

50 Double Unders

25 DB Thrusters (20/35#)

50 Double Unders

25 DB Squat Clean Thrusters (20/35#)

CROSSFIT

Strength

Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending)

Lift

Clean & Jerk 2-2-1-1-1-1 (Ascending)

CROSSFIT

MetCon

For Time:

7 Rounds of:

7 KB Swings (1.5/2 Pood)

7 HSPU

7 Burpee Deadlifts (35/50#)

7 T2B

Immediately Followed By:

50 Calories AB

Gymnastics

For Time:

150′ HSW OR 300′ Bear Crawl

Accessory

25′ Partner Shuttle Sprints

*Non-Working Partner Holds Plank*