CROSSFIT

MetCon

5 Rounds For Time of:

30 Calorie Row

30′ OH SA DB Lunge Walk (35/50#)

30′ OH SA DB Lunge Walk (35/50#)

15 Lateral Leap Burpees

Gymnastics

EMOTM 8 Minutes of:

2 Bar MU + 20′ HSW

CROSSFIT

Strength

Push Press (2) + Split Jerk 6×1 (Ascending)

MetCon

9 Minute AMRAP of:

35 Double Unders

12 DB  Alternating DB Snatches (35/50#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand/HSPU/Kipping HSPU/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Speed Cleans/Speed Snatches/Accessory – Coach Jeff

CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

21 Calorie Row

15 Devils Press (20/35#)

9 GHDBE

CROSSFIT

Strength

Bench Press 10-8-6-4-2-4-6-8-10

MetCon

4 Rounds For MAX Reps of:

60s Wall Balls (W:14/9 M:20#/10′)

60s Calories Ski Erg

60s Hang DB Clean & Jerk (35/50#)

60s Burpee Box Overs (16/20″)

60s Rest

CROSSFIT

MetCon

For Time:

50 Calories Assault Bike

40 HSPU

30 Calories Assault Bike

20 RIng Dips

10 Calories Assault Bike

Accessory

EMOTM 9 Minutes of:

Min 1: 2-4 Ring Muscle Ups

Min 2: 10-14 GHDSU

Min 3: 15-30s Freestanding Handstand Practice