CROSSFIT

Strength

Back Squat 10-5-3-1-10-5-3-1

MetCon

9 Minute AMRAP of:

3 Deadlifts (185/275#)

9 Bar Over Burpees

3 Bar Muscle Ups

CASHOUT: 25 Pushups/25 T2B For Time

10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Sean

11am – Technique & Movement – Squats  – Coach Sean

12pm – Olympic Lifting – Lifting Straps/Clean & Jerk Complexes – Coach Jeff

CROSSFIT

Strength

Bench Press 10-7-5-3-3-3-5-7-10

MetCon

For Time of:

Partition As Needed

100 Wall Balls (W: 14/9 M: 20#/10′)

100 Box Hops (16/20″)

100 KB Swings (25/35#)

CROSSFIT

Strength

Deadlift 6×3 (Ascending Weights/Heavy Triple)

MetCon

For MAX Reps of:

60s Cal AB

30s Power Cleans (95/135#)

90s Rest

60s Cal AB

30s Power Cleans (105/155#)

90s Rest

60s Cal AB

30s Power Cleans (125/185#)

90s Rest

60s Cal AB

30s Power Cleans (155/225#)

CROSSFIT

Strength

i) Push Press 7-5-3-1-3-5-7

ii) EMOTM 5 Minutes of:

10 Pistol Squats + 5 Squat Jumps

MetCon

For Time:

30 Pullups

10 HSPU

50 Double Unders

20 CTB Pullups

20 HSPU

50 Double Unders

10 Bar Muscle Ups

30 HSPU

50 Double Unders