CROSSFIT

Lift

Clean Pull + Hang Clean + Front Squat (2) 6×1 (Ascending)

MetCon

20 Minute AMRAP of:

400m Run

21 Wall Balls (W:14/10 M: 20#/10′)

12 HSPU

CROSSFIT

Strength

Back Squat [10-8-6-4-2] x2

MetCon

2 Rounds For Time of:

30 Calorie Row

20 DB Snatches (35/50#)

30 Burpees

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Clare

11am – Technique & Movement – MU & Rope Climbs  – Coach Clare

12pm – Olympic Lifting – Snatch Complexes – Coach Clare

CROSSFIT

MetCon

i)  “Tabata Mashup”

Rowing

Ring Dips

Assault Bike

HSPU

Shuttle Sprints

DB Chest Press (50/70#)

ii)  For Time:

250 Double Unders

iii) 3x90s Weighted Plank (Hands/Ascending)

CROSSFIT

Strength

Deficit Deadlift 7×3 (Ascending)

MetCon

EMOTM 14 Minutes of:

Odd: 15 KB Swings (1/1.5 Wood)

Even: 10 Bench Press (95/135#)