CROSSFIT

Strength

Front Squat 5-5-5-2-2-2

MetCon

In Teams of 2 Complete:

20 Minute AMRAP of:

5 Burpees

5 T2B

5 Ground To Overhead (105/155#)

5 Pullups

5 Box Hops (24/30″)

CROSSFIT

Strength

OH Walking Lunge 10-10-10-10

Single Leg OH Step Ups 3×5/Leg

MetCon

2 Rounds For Time of:

800m Run

50 Pullups

***3 Pushups Every Time You Drop From The Bar***

CROSSFIT

Accessory

Hips/Groin/Hamstings

Strength

Bench Press 10-10-10-5-5-5

Bent Over Row 8-8-8-3-3-3

MetCon

8 Minute AMRAP of:

10 Wall Balls (W: 14/9 M: 20#/10′)

10 Box Hops (16/20″)

Immediately After…

3 Minute AMRAP of:

Thrusters (35/45#)

Be sure to wear appropriate clothing as we will be doing Rope Climbs today!!!

CROSSFIT

Strength

Back Squat 15-15-15-10-10-10

Gymnastics

3 Rounds NOT For Time of:

2 Rope Climbs

4 HSPU

6 T2B

8 Pistols (4/side)

CASHOUT: 3x20s MAX Effort Assault Bike (Rest As Needed)

CROSSFIT

Mobility

Hips

Lift

Snatch Ladder

EMOTM Increase By 5lbs:

2 Hang Snatch

*Starting weight determined by Coach*

MetCon

Plyometrics – 15 Minutes