CROSSFIT

Gymnastics

EMOTM 10 Minutes of:

Odd: 8 Ring Dips

Even: 10 Weighted Pistol Squats (25/35#)

MetCon

4 Sets of:

500m Row

21 KB Swings (1/1.5 Pood)

12 Pullups

-3 Minute Rest-

CROSSFIT

Lift

EMOTM 20 Minutes of:

0:00-5:00 – 3-Position Power Snatch

5:00-10:00 – Muscle Snatch (2) + SG Push Press (2)

10:00-15:00 – Squat Snatch + Snatch Balance (2) + OHS (2)

15:00-20:00 – TnG Squat Snatch (2)

MetCon

For Time

30 S2OH (125/185#)

CROSSFIT

MetCon

5 Rounds For Time of:

15 Wall Balls (W:14/9 M: 20#/10′)

20 Burpees

25 Cal Row

50 Double Unders

Accessory (Strength)

Seated Back Squat 4×8 (Increasing)

CROSSFIT

MetCon

In Teams of 2 Complete 20 Rounds For Time of:

1 Snatch (125/185#)

3 HSPU

5 Box Hops (24/30″)

7 KB Swings (1/1.5 Pood)

CROSSFIT

MetCon

In Teams Of 2 Complete For Time:

i) 21-15-9 of:

Calories Ski Erg

Strict Press (65/95#)

ii) 21-15-9 of:

Bar Over Burpees

Thrusters (75/115#)

iii) 21-15-9 of:

Calories Rower

Front Squat (95/135#)

iv) 21-15-9 of:

Calories Assault Bike

Power Clean (105/155#)