CROSSFIT

MetCon

24 Minute AMRAP of:

250m Run

72 Double Unders

8 Hang SA DB Snatch – L (50/70#)

8 Hang SA DB Snatch – R (50/70#)

Gymnastics (Complex)

EMOTM 8 Minutes of:

1 BMU + 4 T2B

CROSSFIT

Strength

Back Rack Reverse Lunge 10-10-10-10-10 (Ascending)

MetCon

21-15-9 For Time of:

Hang Power Cleans (95/135#)

Calories Assault Bike

CROSSFIT

MetCon

For Time:

50 Calories Ski Erg

25′ HSW/50′ Bear Crawl

50 Wall Balls (W: 14/9 M: 20#/10′)

25′ HSW/50′ Bear Crawl

50 Burpee To Target (6″)

25′ HSW/50′ Bear Crawl

50 S2OH (55/75#)

25′ HSW/50′ Bear Crawl

Accessory (Odd Objects)

5×40′ Sled Pull (Ascending/Max Weight)

5xMAX GHDBE Static Hold

5×40′ Mixed KB OH Hold/DB Suitcase Carry

CROSSFIT

Strength

OH Squat 8-8-8-8-8 (Ascending)

MetCon

2 Rounds For Time of:

24 Calorie Row

16 CTB Pullups

24 Calorie Row

16 Ring Dips

Immediately Followed By:

4 Minutes To Establish:

1RM Clean & Jerk

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Headstand/Handstand/HSPU/Kipping HSPU – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex/Box Jumps – Coach Clare

CROSSFIT

MetCon

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)