CROSSFIT

Strength

Deadlift 4×3 @ 75%, 3×2 @ 80%

MetCon

5 Rounds For Time of:

10 Burpees

10 Box Overs (20/24″)

CROSSFIT

Lift

Split Jerk 6-4-4-2-2-1-1-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

50′ FR DB Walking Lunge (35/50#)

25 Air Squats

25 Situps

5 Bar Muscle Ups

CROSSFIT

MetCon

i)  Choose ONE of the following (30 Minute Cap):

“Double Helen”

6 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

OR

“Double DT”

10 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

ii) 7 Minute AMRAP of:

7/9 Calorie Row

35 Double Unders

Accessory (Optional)

RomWOD

CROSSFIT

Lift

i) Power Snatch 2×2 @ 75%, 3×2 @ 80%

ii) Snatch 2×1 @ 85%, 3×1 @ 90%

MetCon

15 Minute AMRAP of:

17 T2B

 15 Hang Squat Cleans (65/95#)

13 Bar Over Burpees

CROSSFIT

Strength

OH Squat [15-10-5] x2

MetCon

18 Minute AMRAP of:

7 Deadlift (155/225#)

14 Bench Press (95/135#)

21 Wall Balls (W:14/9 M: 20#/10′)

42 Double Unders