CROSSFIT

MetCon

i) In Teams Of 2 Complete For Time (Partition As Needed):

“Route 90” (Formerly ‘The 900’)

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

ii) Partner Shuttle Sprints

CROSSFIT

Strength

Deadlift 5×3 (5-10s Descent/Eccentric Loading/Increasing Weight)

MetCon

4 Minute AMRAP of:

15 Double Unders

3 Deficit HSPU

Accessory

Hip/Groin Isolated Strengthening – Coaches Choice

CROSSFIT

Strength

i) Push Press 3xMAX Reps in 30s @ 95/135# (3 Minutes Rest Between Sets)

ii) Back Squat 3xMAX Reps in 30s @ 155/225# (3 Minutes Rest Between Sets)

MetCon

4 Rounds of:

3 Minute AMRAP of:

5 Ring Dips

7 Wall Balls (W: 14/9 M: 20#/10′)

9 Tuck Jumps

2 Minutes Rest

Immediately After:

60 Burpees For Time (6 Minute Cap – Fastest Time Wins #couch2pr T-shirt!!!)

CROSSFIT

Lift

For 15 Minutes:

On Every 3rd Minute Perform (Ascending Weights):

Clean Deadlift (3) + Hang Clean (3) + Jerk (3)

MetCon

3 Rounds For MAX Reps of:

60s Med Ball Slams (20/30#)

60s Rowing

60s DB S2OH (35/55#)

60s DB Cleans (50/70#)

60s Rest