CROSSFIT

Lift/Strength

EMOTM 10 Minutes of:

3-Position Clean + Split Jerk (Wave)

Back Squat 3×3 @ 80%

MetCon

For Time:

1000m Row

50 T2B

30 KB/DB Thrusters (30/50#)

CROSSFIT

MetCon

5 Rounds of:

150m Row

5 Shuttle Sprints (40′)

5 Burpees

10 Air Squat Jumps

5 Shuttle Sprints (40′)

90s Rest

*Score = Slowest Round*

Plyometrics – 30 Minutes

CROSSFIT

Skill

Handstand/Headstand

Strength

“Death By…”

Front Squat (95/135#)

MetCon

9 Minute AMRAP of:

5 T2B

5 Clean & Jerk (95/135#)

Accessory

3 Rounds NOT For Time of:

10 GHD Situps

45s Decline Plank Hold

20 Good Mornings (35/45#)

Happy Birthday Coach Meg!!!

CROSSFIT

Strength

EMOTM 10 Minutes of:

10 Push Press (65/95#)

Seated SA KB Press 3×5

MetCon

6 Rounds For Time of:

2 Muscle Ups

16 Handstand Pushups

25 KB Swings (1/1.5 Pood)

CROSSFIT

Lift

EMOTM 10 Minutes of:

3 Position Snatch + OH Squat

Strength

Bent Over Barbell Row 3×10

Lawnmowers 3×5

MetCon

4 Rounds For Time of:

45′ Front Rack Walking Lunge (65/95#)

15 Hang Power Cleans (65/95#)

30 Lateral Bar Hops