CROSSFIT

Strength

Strict Press 8-6-4-2-2-4-6-8

MetCon

21-15-9-15-21 For Time of:

Calories Row

Thrusters (55/75#)

CROSSFIT

Strength

Deadlift 3-3-3-3 (Ascending)

MetCon

For Time:

10 Squat Cleans (75/115#)

6 Calories Assault Bike

8 Squat Cleans (95/135#)

12 Calories Assault Bike

6 Squat Cleans (105/155#)

18 Calories Assault Bike

4 Squat Cleans (125/185#)

24 Calories Assault Bike

2 Squat Cleans (145/205#)

30 Calories Assault Bike

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Strict Pullups/Kipping Pullups/Butterfly Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk (Blocks)/Front Squat – Coach Jeff

CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

30 Deadlifts (155/225#)

20 T2B

10 Bar Facing Burpees

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

“The Filthy Fifty HUNDRED”

100 Box Hops (20/24″)

100 Jumping Pullups

100 KB Swings (25/35#)

100 Steps Walking Lunge

100 K2E

100 Push Press (35/45#)

100 Back Extensions

100 Wall Balls (W: 14/9 M: 20#/10′)

100 Burpees

100 Double Unders

CROSSFIT

Strength

EMOTM 12 Minutes of:

2 Front Squats (Ascending)

MetCon

i) 50-40-30-20-10 For Time of:

Double Unders

*10 Pullups After Each Round*

ii) 5-4-3-2-1 For Time of:

Strict HSPU

*3 Rope Climbs After Each Round*