CROSSFIT

Strength

Back Squat 10-5-10-5-10-5

EMOTM 6 Minutes of:

– 10 Jump Squats (65/95#)

MetCon

For Time

1000m Row

THEN…

10 Rounds of:

1 Power Clean (115/185#)

3 HSPU

5 Wall Balls (W: 14/9 M: 20#/10′)

THEN…

100 Double Unders

CROSSFIT

Strength

Block Bench Press 5-5-5-3-3-3-3

CASHOUT: DB Bench Flies 10-10-10

MetCon

“Rahoi”

12 Minute AMRAP of:

12 Box Hops (20/24″)

6 Thrusters (65/95#)

6 Bar Facing Burpees

CROSSFIT

Skill

Kipping/T2B

Strength

EMOTM 6:

10 Strict Press (55/75#)

MetCon

CrossFit Games Open 16.2 (Click to view)

CROSSFIT

Strength

Deadlift 1-1-1

KB Suitcase Deadlift 3×5/side

MetCon

For Time (12 Minute Time Cap):

50 Thrusters (65/95#)

40 T2B

30 Pistols

20 Hang Power Snatch (65/95#)

Because of the “Eat To Perform” Nutrition Workshop (1-230pm), judging for the CrossFit Open will be Friday (all day) as well as Saturday from 10am-1pm.

There will be NO classes this Saturday, however there will be Open Gym from 10am-1pm for anyone who would still like to come workout. As well, a CrossFit and Olympic Lifting workout will be posted up at the Box for your convenience, OR you are welcome to come and polish up on anything you think needs work!