CROSSFIT

MetCon

For Time:

70 Med Ball Slams

60 Double Unders

50 Med Ball Slams

40 Double Unders

30 Med Ball Slams

20 Double Unders

10 Med Ball Slams

W: 14# M: 20#

Plyometrics – 30 Minutes

CROSSFIT

Mobility

Overhead Position (OH Squat)

Strength

OH Squat 10-8-6-4-2-1-1-1

MetCon

“Karen”

For Time:

150 Wall Balls (W:14/9 M: 20#/10′)

CROSSFIT

Gymnastics

Hollow Body Position/Drills

Mobility

Overhead Position (Split)

Lift

Split Jerk 5-5-3-3-1-1 (Heavy Single)

MetCon/Baseline

250m Row For Time

CROSSFIT

Lift

Snatch Balance 5×5 (WW)

Snatch 5×3 (Increasing)

MetCon

10 Rounds For Time of:

2 Bar MUs

4 Burpee Deadlift (50/70#)

6 SA Snatch (50/70#)

CROSSFIT

Strength

BR Walking Lunge 4×10

MetCon

For Time:

Rx

100 HSPU

Scaled

100 Pushups

Mobility

Shoulders/Hamstrings