CROSSFIT

MetCon

For Time:

500m Row

30 Deadlifts (95/135#)

500m Ski Erg

30 HSPU

500m Row

30 Hang Power Cleans (75/115#)

500m Ski Erg

30 Pushups

500m Row

30 Hang Power Snatch (65/95#)

500m Ski Erg

30 Ring Dips

CROSSFIT

Lift

Clean & Jerk 6×1 (Ascending)

MetCon

4 Rounds For Time of:

20 SA Snatch (35/50#)

20 Box Overs (20/24″)

CROSSFIT

Strength

Tempo Back Squat

3×4 @ 70% (4s Down/2s Hold/4s Up)

3×2 @ 80% (2s Down/1s Hold/4s Up)

MetCon

Drop Ladder 10-1 For Time of:

S2OH (75/115#)

Front Rack Lunge (75/115#)

Bar Facing Burpees

CROSSFIT

Strength

EMOTM 10 Minutes of:

Odd: 5 Front Squat (95/135#)

Even: 5 S2OH (95/135#)

MetCon

i) “JT”

21-15-9 For Time of:

HSPU

Ring Dips

Pushups

ii) “Death By…”

Burpees

CROSSFIT

Gymnastics

Ring/Bar Muscle Up Practice

MetCon

For Time:

100 Thrusters (65/95#)

7 Bar OR RIng Muscle Ups

Accessory (Core)

5x30s Weighted Plank (Ascending Weight)