CROSSFIT

Strength

Front Squat 3×2 @ 90%

MetCon

8 Rounds For Time of:

3 Squat Snatches (95/135#)

7 RIng Dips

CROSSFIT

MetCon

“Dawn”

100 Burpee To Plate (25/45#)

80 Power Cleans (55/75#)

60 OH Lunge Walk Steps (25/45#)

40 Pullups

20 Turkish Getups (15/30#)

5 Block Laps w/ 65′ Bear Crawl

CROSSFIT

MetCon

For Time:

125 Calorie Row

50′ HSW

100 Calorie AB

50′ HSW

75 Calorie Ski Erg

50′ HSW

Accessory (Core)

8x15s Weighted Plank (Ascending Weight/Heavy)

CROSSFIT

Gymnastics

i) EMOTM 8 Minutes of:

20s Kipping Pullups

ii) EMOTM 8 Minutes of:

20s Parallette L-Sit Hold

MetCon

2 Rounds For Time of:

30 OH Squats (65/95#)

30 T2B

CROSSFIT

Lift

i) Clean 5-3-3-3-2-1-1-1 (Heavy Single)

MetCon

7 Minute AMRAP of:

25 Double Unders

5 HSPU