CROSSFIT

MetCon (Steady-State Cardio)

For Max Calories:

12 Minute Ski Erg

1 Minute Rest/Transition

12 Minute Assault Bike

1 Minute Rest/Transition

12 Minute Row

Accessory

RomWOD

CROSSFIT

Gymnastics

EMOTM 6 Minutes of:

2 Strict Chinups + 2 Strict Pullups + [4-6] Kipping Pullups

Lift

EMOTM 10 Minutes of:

3-Position Squat Clean + Jerk (2) @ 45%

MetCon

5 Sets of:

2 Minute AMRAP of:

1 Power Clean (105/155#)

2 Box Overs (20/24″)

3 Burpees

1 Minute Rest

*Score = MAX Reps*

CROSSFIT

Strength

Front Squat 2×4 @ 85%

MetCon

9 Minute AMRAP of:

Start at 1-Rep for each movement and continue to add 1-Rep each round until time runs out.

HSPU

Power Snatch (95/135#)

T2B

CROSSFIT

Strength

Superset 4 Sets (Ascending Weights) of:

8 Wide Grip Bench Press

8 Stiff Legged Deadlift

8 Bent Over Row (Supinated Grip)

MetCon

4 Rounds of:

12 Thrusters (65/95#)

24 Jump & Touch (8/12″)

2 Minute Rest

*Score = Slowest Round*