CROSSFIT

Gymnastics

i) Handstand/Wall Walk/Shoulder Tap Practice (8 Minutes)

ii) 15 RMU/BMU OR 25 CTB Pullups OR 35 Pullups For Time (8 Minute Cap)

MetCon

6 Rounds For Time of:

40 Double Unders

11 Squat Cleans (65/95#)

CROSSFIT

Strength

Front Squat 2×6, 2×4, 4×2

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Athlete Choice – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – CANCELLED

1pm – “Beer Mile”

CROSSFIT

Strength

Deadlift 8-8-8-6-6-6

MetCon

18-15-12 For Time of:

DB S2OH (35/50#)

Calories Assault Bike

Box Hops (20/24″)

CROSSFIT

Strength

Superset 3 Sets (Ascending Weights) of:

15 Decline Bench Press

12 Side Lifts

15 Shrugs (Heavy)

12/Side SA BB Bicep Curls

1 Weighted Negative Chinup (15 Seconds)

MetCon

i) 7 Minute AMRAP of:

30 Double Unders

8 DB Hang Power Snatch (35/50#)

ii) 21-15-9 For Time (90s Cap) of:

Double Unders

Tuck Jumps

CROSSFIT

Lift

On Every 3rd Minute For 12 Minutes (Ascending Weights) Perform:

Power Clean (2) + Front Squat (2) + Jerk (2)

MetCon

12 Minute AMRAP of:

6 OH Squats (75/115#)

9 Calories Ski Erg