CROSSFIT

Strength

Sumo Deadlift 3×5, 5×3, 5×1

Gymnastics

i) 10 Minute Skill/Technique C2B Pullups/T2B

-Kipping/Butterfly

ii) EMOTM 12 Minutes of:

Odd: 6 C2B Pullups

Even: 6 T2B

CROSSFIT

Lift

i) EMOTM 10 Minutes of:

Snatch Pull + Power Snatch + Hang Power Snatch + OH Squat

ii) Power Snatch 3×2 @ 75%, 4×1 @ 80%

MetCon

CrossFit Games Open 16.4

13 Minute AMRAP of:

55 Deadlifts (155/225#)

55 Wall Balls (W: 14/9 M: 20#/10′)

55 Calorie Row

55 HSPU

CROSSFIT

Strength

i) Back Squat

Max Reps @ 85%

Max Reps @ 90 %

Max Reps @ 95%

ii) Max Height Vertical Jump

MetCon

3 Rounds For Time of:

21 KB Swings (1/1.5 Pood)

15 Pullups

9 Bar Facing Burpees

CROSSFIT

Strength

i) Bench Press 5×10 (95/135#)

ii) DB Pec Fly 3×12

iii) Front Raise 3×12

iv) Skull Crushers 3×12

MetCon

“Grace”

30 Clean & Jerks (95/135#)

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