Be sure to wear appropriate clothing tomorrow (Pants/Socks/Gloves) as we will be doing Rope Climbs!!!

CROSSFIT

Gymnastics

EMOTM 8 of:

-1 T2B/Beat Swing/Kip + 1 Pull-up x5

MetCon

27 Thrusters (55/75#)

4 Rope Climbs/Rope Pulls

21 Thrusters (55/75#)

3 Rope Climbs/Rope Pulls

15 Thrusters (55/75#)

2 Rope Climbs/Rope Pulls

9 Thrusters (55/75#)

1 Rope Climb/Rope Pulls

CROSSFIT

Strength

Seated Back Squat 5×3 @ 80%

Pause Back Squat (10s) 6×1 @ 60%

MetCon

For Time:

100 Double Unders

10 KB Swings (1/1.5 Pood)

80 Double Unders

15 KB Swings (1/1.5 Pood)

60 Double Unders

20 KB Swings (1/1.5 Pood)

40 Double Unders

25 KB Swings (1/1.5 Pood)

20 Double Unders

30 KB Swings (1/1.5 Pood)

CROSSFIT

Strength

Deadlift 4×4 @ 85%

Good Mornings 3×8 (WW)

MetCon

“Death By…”

Shuttle Sprints (40′)

*Add 1 Length Per Round*

CASHOUT: Seated SA KB Press (1/1.5 Pood) 3×6

CROSSFIT

Skill

Kipping HSPU

Lift

Clean & Jerk 2-2-1-1-1

MetCon

6 Rounds For Time of:

20 Box Overs (20/24″)

20 Push Press (55/75#)

CROSSFIT

Strength

Back Squat 4×4 @ 85%

*3 Box Hops After Each Set*

Strict Press 3×3

MetCon

For Time:

1 Mile Run