CROSSFIT

Lift

EMOTM 8 Minutes of:

Power Clean + Hang Squat Clean + Split Jerk (2)

MetCon

“Rahoi”

12 Minute AMRAP of:

12 Box Hops (20/24″)

6 Thrusters (65/95#)

6 Bar Facing Burpees

10am-12pm – Open Gym

10am – Plyometrics – Jumps– Coach Clare

11am – Technique & Movement – Pullups/Kipping/Bar MU – Coach Clare

12pm – Olympic Lifting – Light Snatch and C/J Complexes (Blocks) – Coach Clare

CROSSFIT

Strength

Front Squat 8×3 @ 75%

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

CROSSFIT

Strength

i) Bench Press 3xMAX @ 55%

ii) Strict Press 3x MAX @ 55%

(Compare to 052517)

MetCon

3 Rounds For Time of:

400m Run

10 Burpees

10 Squat Snatches (55/75#)

CROSSFIT

Strength

Back Squat 8×1 @ 90%

MetCon

For Time:

27 Wall Balls (W: 14/9 M: 20#/10′)

9 Bar Muscle Ups

21 Wall Balls (W: 14/9 M: 20#/10′)

7 Bar Muscle Ups

15 Wall Balls (W: 14/9 M: 20#/10′)

5 Bar Muscle Ups

9 Wall Balls (W: 14/9 M: 20#/10′)

Accessory

Partition As Needed:

50 GHDSU

50 Banded Good Mornings