CROSSFIT

Strength

Deadlift 12-12-12-4-4-4 (Ascending)

MetCon

8 Minute AMRAP of:

 1 HSPU

1 Box Hop (20/24″)

*Add 1 Rep Each Round*

CROSSFIT

Lift

BTN Split Jerk 3-3-3-3-3 (Ascending)

MetCon

16 Minute AMRAP of:

8 Hang DB Snatch – R (35/50#)

8 Hang DB Snatch – L (35/50#)

4 Turkish Get-Up – R (15/25#)

4 Turkish Get-Up – L (15/25#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex – Coach Jeff

CROSSFIT

MetCon

5 Rounds For Time of:

5 Reverse Burpees

10 Ring Rows

15 Calories Ski Erg

20 Med Ball Slams (14/20#)

Accessory

5x30s Weighted Wall Sit (Ascending)

CROSSFIT

Strength (Muscular Endurance)

30s Max Bench Press (55/75#)

1 Minute Rest

30s Max Bench Press (65/95)

1 Minute Rest

30s Max Bench Press (75/115#)

1 Minute Rest

30s Max Bench Press (85/125#)

MetCon

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

Double Unders

*After Each Set Perform 10 DB Power Cleans (50/70#)*

CROSSFIT

MetCon

6 Rounds For Time of:

22 Calorie Row

22 S2OH (65/95#)

22 Box Hops (20/24″)

Accessory

i) 6x30s Weighted Plank (Ascending/60s Rest)

ii) 4x15s MAX 20′ Shuttle Sprints (45s Rest)