CROSSFIT

Lift

Split Jerk 5×2 @ 80%

MetCon

4 Rounds of:

30s Max Effort Ski Erg

9 Ring Dips

3 Cleans (155/225#)

3 Minute Rest

*Score = Slowest Round*

CROSSFIT

Strength

Back Squat 1×3 @ 90%

MetCon

For Time:

2000m Row

100 Double Unders

50 Pushups

20 Cal Assault Bike

10 Ring Muscle Ups

5 Snatch (125/185#)

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10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Meg

11am – Technique & Movement – Pullups/MUs – Coach Meg

12pm – Olympic Lifting – Back Squat/Snatch/Accessory – Coach Jeff

CROSSFIT

Strength

Front Squat + Thruster 6×1 (Ascending)

MetCon

For Time:

21 Deadlifts (125/185#)

7 Bar Muscle Ups

15 Deadlifts (155/225#)

7 Bar Muscle Ups

9 Deadlifts (185/255#)

7 Bar Muscle Ups

3 Deadlift (205/275#)

7 Bar Muscle Ups

CROSSFIT

Gymnastics

EMOTM 16 Minutes of:

Odd: 3 Weighted Pullups (Ascending)

Even: 3 Deficit HSPU (Increasing Depth)

MetCon

i) 60s MAX Cal Ski Erg

ii) 16 Minute AMRAP of:

24 OH Squats (35/45#)

24 Situps

24 Pushups