CROSSFIT

Strength (Endurance)

i) EMOTM 10 Minutes of:

10 Incline Bench Press (85/125#)

ii) EMOTM 10 Minutes of:

15 Bent Over Row – Supine Grip (65/95#)

MetCon

“Tabata Mashup”

Assault Bike

Shuttle Sprints (15′)

Double Unders

SA DB S2OH (50/70#)

CROSSFIT

Strength

Deficit Front Rack Lunge 4×10 (Ascending)

MetCon

For Time of:

3 Sets of:

15 Calorie Ski Erg

15 DB Front Squats (25/35#)

2 Sets of:

12 DB Burpee Deadlifts (50/70#)

12 GHD Back Extensions

1 Set of:

9 Squat Snatches (105/155#)

9 Bar Muscle Ups

CROSSFIT

MetCon

27-21-15-9 For Time of:

Calorie Row

T2B

Wall Balls (W: 14/9 M: 20/10#)

Accessory

3 Sets of:

10/Side SL Bent Over DB Row (35/50#)

20 Banded Good Mornings

30′ Walking Sled Push (Heavy)

CROSSFIT

Lift

Clean + Low Hang Clean + Jerk (Heavy Single)

MetCon

5 Rounds For Time of:

10 Box Overs (20/24″)

10 KB Swings (1.5/2 Pood)

2 Rope Climbs

CROSSFIT

Strength

Back Squat [5-3-1-1] x3

MetCon

10 Rounds For Time of:

1 Squat Clean (125/185#)

3 CTB Pullups

5 HSPU