CROSSFIT

Strength

Front Squat 3×6 @ 75%

MetCon

21-18-15-12-9-6-3 For Time of:

SDHP (55/75#)

Pushups

CROSSFIT

MetCon

i) For Time:

10 Power Snatches (75/115#)

10 Double Unders

8 Power Snatches (95/135#)

20 Double Unders

6 Power Snatches (105/155#)

30 Double Unders

4 Power Snatches (115/165#)

40 Double Unders

2 Power Snatches (125/185#)

50 Double Unders

ii)  5 Rounds For Time of:

1 Rope Climb

3 Deadlifts (225/315#)

5 Strict HSPU

CROSSFIT

Strength

i) Incline Bench Press 8-8-8-5-5-5 (Ascending)

ii) Seated Strict Press 8-8-4-4-4 (Max Effort)

MetCon

For Time:

7 Rounds For Time of:

8 Thrusters (65/95#)

3 Ring Muscle Ups

CROSSFIT

MetCon

“Kelly”

5 Rounds For Time of:

400m Run

30 Wall Balls (W: 14/9 M: 20#/10′)

30 Box Hops (20/24″)

Accessory (Core)

3 Sets of:

10 Strict Hanging Straight Leg Raises

20 Banded Good Mornings

CROSSFIT

Strength

i) Front Rack Reverse Lunge 4×12 (Ascending)

ii) SL RDL 4×6/Side @ 55/75#

MetCon

EMOTM 12 Minutes of:

3 Burpee CTB Pullup

5 Box Overs (20/24″)

7 Hang Power Cleans (55/75#)