CROSSFIT

Strength

i)  EMOTM 10 Minutes 0f:

10 Bench Press (85/125#)

ii)  50 Pushups (5 Minute CAP)

iii)  EMOTM 10 Minutes of:

15 Bent Over BB Rows (75/115#)

iv) 50 BB Bicep Curls (45/65# – 5 Minute CAP)

Odd Objects

i)  For Time:

30 Tire Flips

CROSSFIT

Gymnastics

For Time:

30 Bar Muscle Ups

MetCon

42-30-18 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

SA Snatches (35/50#)

Accessory (Core)

Coaches Choice

CROSSFIT

Lift

i) Snatch Grip Deadlift 4×4 (Ascending)

ii) 2-Position Snatch 5×1 (Ascending)

MetCon

For Time:

400m Run

50 HSPU

50 CTB Pullups

400m Run

CROSSFIT

Strength

OH Squat 7-7-5-5-3-3-1-1

MetCon

For TIme:

30 Cal AB

60 Double Unders

30 Air Squats

60 Double Unders

20 Cal AB

40 Double Unders

20 Air Squats

40 Double Unders

10 Cal AB

20 Double Unders

10 Air Squats

20 Double Unders

CROSSFIT

MetCon

“Coe”

10 Rounds For Time of:

10 Thrusters (65/95#)

10 Ring Pushups