CROSSFIT

Lift

i) EMOTM 8 Minutes of:

Hang Clean (3)

ii) EMOTM 8 Minutes of:

Power Clean + Front Squat (2) + Thruster

MetCon

For Time:

50 SDHP (75/115#)

50 S2OH (75/115#)

50 BF Burpees

50 Calorie Row

*15 Minute Cap*

CROSSFIT

Strength

EMOTM 12 Minutes of:

Odd: 3-5 Deadlifts @ 75%

Even: 5 Seated Box Hops (24/30″)

MetCon

4 Rounds For Time of:

5 SA DB S2OH (50/70#)

25 Double Unders

5 SA DB S2OH (50/70#)

25 Double Unders

CROSSFIT

Strength

Seated Back Squat 6×4 (Ascending)

MetCon

For Time:

50 Wall Balls (W: 14/9 M: 20#/10′)

5 T2B

40 Wall Balls (W: 14/9 M: 20#/10′)

10 T2B

30 Wall Balls (W: 14/9 M: 20#/10′)

15 T2B

20 Wall Balls (W: 14/9 M: 20#/10′)

20 T2B

10 Wall Balls (W: 14/9 M: 20#/10′)

25 T2B

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Clare

11am – Technique & Movement – T2B/Rowing – Coach Clare

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

CROSSFIT

Lift

i) EMOTM 4 Minutes of

5 SG Push Press (Light)

ii) EMOTM 4 Minutes of:

5 OH Squats (Light)

iii) EMOTM 4 Minutes of:

5 Snatch Balance (Light)

iv) Snatch 8×1 (Ascending)

MetCon

EMOTM 16 Minutes of:

-45s Work/15s Rest-

Min 1: Calories Assault Bike (Goal: 50/60 RPM)

Min 2: Med Ball Slams (14/20#)

Min 3: Calories Rowing

Min 4: Farmer Carry (1.5/2 Pood)

*Repeat 4 Times*