CROSSFIT

MetCon

20 Rounds For Time of:

4 CTB Pullups

8 Hang Power Cleans (55/75#)

12 Calorie Row

Accessory

6x30s Weighted Plank (Ascending)

CROSSFIT

Strength

Front Squat 6-6-4-4-2-2-4-4-6-6

MetCon

3 Rounds For Time of:

400m Run

21 KB Swings (1.5/2 Pood)

15 KB Goblet Squats (1.5/2 Pood)

9 Burpee Over KB (Any Style)

CROSSFIT

Lift

EMOTM 20 Minutes of:

1 Snatch @ 80%

MetCon

11 Minute AMRAP of:

7 Deadlifts (185/275#)

7 HSPU

CROSSFIT

MetCon

*RX times will go up on the Wall of Fame!!!*

“The Perimeter”

3 Rounds For Time of:

Run 1 Mile

Row 1500m

*55 Minute Time Cap*

CROSSFIT

Strength

Tempo Back Squat 6×2 @ 70% (5s Down, 2s Bottom, 3s Up)

MetCon

21-15-9 For Time of

OH Squats (95/135#)

Ring Dips

Calories Assault Bike