CROSSFIT

Midline

A. Weighted Plank Tabata

B. 21-15-9 NOT For Time of:

Weighted Bridge

V-Ups

Strength

EMOTM 14 Minutes of:

0:00-5:00 3 Back Squat @ 70%

 5:00-6:00 Rest

6:00-10:00 2 Back Squat @ 75%

10:00-11:00 Rest

11:00-14:00 1 Back Squat @ 80%

Gymnastics

5 Rounds NOT For Time of:

1 LL Rope Climb

3 Deficit HSPU (8″ Deficit)

5 Strict T2B

CROSSFIT

Mobility

Delts/Lats

Strength/Lift

Snatch

3×3 @ 65 %

3×2 @ 75 %

3×1 @ 85%

MetCon

3 Rounds For Time of:

400m Run

15 Cal Assault Bike

12 Deadlift (155/225#)

CROSSFIT

Strength

EMOTM 15 Minutes:

 5 Thrusters (125/185#)

*Every 3rd Minute*

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

CROSSFIT

MetCon

A. 3-6-9-12-15-18 For Time of:

Thrusters (65/95#)

Burpees

B.  15 Minute AMRAP of:

5 Clean & Jerk (95/135#)

8 Bar Over Burpees

12 KB Swings (1/1.5 Pood)

CROSSFIT

Midline

3 Sets NOT For Time of:

15/Side Dead Bugs

10 GHD Situps

15 V-Ups

10/Side Russian Twist (Heavy)

Strength

Pronated Grip Deadlift Holds (155/225#) 7xMax

MetCon

For Time:

2 Rounds:

400m Run Forwards

200m Run Backwards

Immediately Followed By:

“Light Isabel”

30 Snatches (75/115#)