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

Vialoux Park (Smithdale Park) – Click For Directions

Isbister Park – Click For Directions

CROSSFIT

Strength

Back Squat 5×5 @ 80%

*3 Box Hops After Each Set*

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pull-ups

CROSSFIT

MetCon

A. 21-15-9-15-21 For Time of:

Thrusters (35/45#)

Double Unders (x2)

Situps

B. 17 Minute AMRAP of:

80′ Farmer Carry (50/70# Per Arm)

30 Air Squats

10 Turkish Get Ups (25/35# Per Arm)