CROSSFIT

Strength

5 Minute AMRAP Bench Press (95/135#)

4 Minute AMRAP Bench Press (95/135#)

3 Minute AMRAP Bench Press (95/135#)

2 Minute AMRAP Bench Press (95/135#)

CASHOUT: 40 Kroc Row

MetCon

Heavy Metal & Plyometrics – 30 Minutes

CROSSFIT

Skill

Handstand/Parallette Drills

Strength

Front Rack Walking Lunge 4×10

MetCon

17 Minute AMRAP of:

30 Front Squats (65/95#)

30 Ring Dips

30 Bar Over Burpees

CROSSFIT

Strength

Seated Back Squat 4×4 @ 75%

Pause Back Squat (10s) 7×1 @ 55%

Accessory

3 Rounds NOT For Time of:

10 GHD Situps

15 Corkscrew Leg Lift

20 Suitcase Crunch (15/30#)

30s Weighted Plank(2×25/45#)

Mobility

Quadriceps

CROSSFIT

Strength

Deadlift 5×5 @ 80%

Good Morning 3×8 (WW)

MetCon

2 Rounds For Time of:

800m Run

10 MUs (Any style)

CROSSFIT

Mobility

Ankles/Hips

Skill

Pistol Drills

Lift

2-Position Clean 4×1 (Increasing)

MetCon

8 Minute AMRAP of:

50 Double Unders

40 Box Hops (20/24″)

30 SDHP (65/95#)

20 Wall Balls (W: 14/9 M: 20#/10′)

10 T2B