CROSSFIT

Strength

i) OH Walking Lunge Steps 5×10 (Ascending)

ii) Seated SA Arnold Press w/ OH Hold 4×8/Side

Plyometrics

10 Sets of:

Clip Pick Up (8 Clips – Semicircle)

CROSSFIT

MetCon

i) 3 Rounds For Time:

2 Rounds of:

9 Deadlifts (65/95#)

6 Power Snatch (65/95#)

3 OH Squats (65/95)

2 Rounds of:

5 HSPU

10 Pistols

15 Pullups

ii) 6 Sets of:

100m Row Sprint

60s Rest

CROSSFIT

Lift

EMOTM 10 Minutes of:

3-Position Snatch

MetCon

5 Rounds For Time of:

5 Box Over Burpees (20/24″)

10 SA DB Hang Clean & Jerk (35/50#) – L

5 Box Over Burpees (20/24″)

10 SA DB Hang Clean & Jerk (35/50#) – R

CROSSFIT

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

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