CROSSFIT

Strength

i)  RDL 3×8 (Light/Ascending)

ii) Good Morning 3×8 (Light/Ascending)

MetCon

9 Minute AMRAP of:

70 Double Unders

50 Situps

CROSSFIT

Strength

i) Push Press 4-4-2-2-1-1

ii) For Time:

30 Pistol Squats (L) – 3 Minute Cap

2 Minute Rest

30 Pistol Squats (R) – 3 Minute Cap

MetCon

For Time:

55 Pullups

55 Handstand Pushups

55 KB Deadlifts (1.5/2 Pood)

55 Pushups

CROSSFIT

Lift

Snatch Balance + OHS 6×1 (Ascending Weights)

MetCon

i)  5-4-3-2-1 For Time of

Clean & Jerk (145/205#)

Rope Climbs

5 Minute Rest

ii) 5-4-3-2-1 For Time of:

Back Squats (Rack – 185/275#)

Ring Muscle Ups

CROSSFIT

Strength

Front Squat 10-5-3-1-10-5-3-1

MetCon

For Time:

10 DB S2OH (50/70#)

1 T2B

100′ Shuttle Sprint + 1 Wall Walk

9 DB S2OH (50/70#)

2 T2B

100′ Shuttle Sprint + 1 Wall Walk

8 DB S2OH (50/70#)

3 T2B

100′ Shuttle Sprint + 1 Wall Walk

7 DB S2OH (50/70#)

4 T2B

100′ Shuttle Sprint + 1 Wall Walk

Etc..

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Meg

11am – Technique & Movement – MU & GHDSU  – Coach Meg

12pm – Olympic Lifting – Snatch Complexes (Blocks) – Coach Meg