CROSSFIT

Skill

3-Ball Juggling

MetCon

30 Minute AMRAP of:

400m Row

800m Run

40 Cal Assault Bike

80 Double Unders

WOD #4

9 Minutes To Complete:

30 HSPU

100’ OH Lunge Walk (65/95#)

15 BAR MU

100’ OH Lunge Walk (65/95#)

30 HSPU

100’ OH Lunge Walk (65/95#)

Reminder to everyone that the 9am class has been cancelled for today.  Sorry for any inconveniences!

CROSSFIT

Strength

i) Superset:

Bench Press 10-5-15-3-20-1

Sumo Deadlift 5-5-5-3-3-3 (Ascending)

ii)  Superset/Ascending:

Weighted Pistol Squats 3×5/Leg

Hugo Lunge 3×5/Leg

iii)  Superset:

GHDSU 3×15

Good Morning (35/45#) 3×10

Accessory (Plyometrics)

Depth Jumps/Rebounding Box Hops

WOD #3

Part A:  90s To Establish MAX Distance HSW

60s Rest

Part B:  2 Attempts Of (Fastest Time Recorded):

75m Sprint

2 Minute REST Between Sprints

CROSSFIT

Gymnastics (Skill)

4 Sets of:

60s Free Handstand Hold

60s Rest

60s Handstand Walk

60s Rest

MetCon

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

Squat Cleans (155/225#)

Ring Muscle Ups