CROSSFIT

Strength

Back Squat 5×3 @ 85%

*3 Box Hops After Each Set*

MetCon

“Elizabeth”

21-15-9 For Time of:

Cleans (95/135#)

Ring Dips

CROSSFIT

MetCon

A. For Time:

30 Pullups

50 Thrusters (35/45#)

1000m Row

B.  17 Minute AMRAP of:

80′ OH Lunge Walk (25/45#)

15 Plate Burpees (25/45#)

25 T2B

CROSSFIT

Lift

 Front Squat (2) + Split Jerk 5×1

EMOTM 6:

-3 Position Clean (105/155#)

MetCon

For Time:

40 Handstand Pushups

30 Pistols Squats

20 V-Ups

10 Weighted Hanging Knee Raises (30/50#)

5 Ring Muscle Ups

CROSSFIT

Strength

Seated Back Squat 5×3 @ 70%

Pause Back Squat 8×1 @ 50%

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

CROSSFIT

Strength

Deadlift 6×4 @ 80%

Good Morning 3×8 (WW)

MetCon

3 Rounds For Time of:

40 Double Unders

20 Push Jerks (65/95#)