CROSSFIT

MetCon

In Teams of 2 Complete For Time:

400m Run

100 Pullups

100 DUs

400m Run

100 Pushups

100 DUs

400m Run

100 Air Squats

100 DUs

400m Run

100 Situps

100 DUs

20 Rope Climbs

CROSSFIT

Lift

Snatch 2-2-2-2-2-1-1-1-1-1 (Ascending/1RM)

Accessory

i) 6x30s Weighted Plank (Ascending)

ii) 5×3 Weighted Strict Chin Up (Ascending)

CROSSFIT

Strength

Deadlift 8-8-8-1-1-1 (Ascending)

MetCon

8 Minute AMRAP of:

8 Burpees

8 Calories Assault Bike

CROSSFIT

Strength

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

ii) Weighted Strict Pullups 5×3 (Ascending)

MetCon

20 Minute AMRAP of:

500m Row

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

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

CROSSFIT

Lift

Split Jerk 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

50 Wall Balls (W: 14/10 M: 20#/10′)

25 T2B

30 Calories Ski Erg

25 T2B

50 Wall Balls (W: 14/10 M: 20#/10′)