CROSSFIT

Accessory

EMOTM 10 Minutes of:

-30s Bar Hang

-30s OH Bar Hold (65/95/135)

*Alternate Minutes

Strength

EMOTM 6:

-10 TnG Push Press (65/95#)

MetCon

For Time:

100 Plate Burpees (25/45#)

CASHOUT: 250m Row Sprint

CROSSFIT LIFT

i) Pause Back Squat 10×1 (10s Pause)

ii) EMOTM 10 Minutes of:

1 Back Squat (Technique) @ 80%

iii) OH Bar Hold 10×1 (10s Pause)

iv) EMOTM 5 Minutes of:

-10 TnG Push Press

CROSSFIT

Strength

EMOTM 10:

-3 Back Squats @ 80%

CASHOUT: 40 Unbroken Lunge Jumps

MetCon

For Time:

60 Calorie Row

50 Pullups

40 Pistols

30 Deadlift (125/185#)

20 T2B

10 Cleans (95/135#)

CROSSFIT

MetCon

A) EMOTM 16 of:

Minute 1: 15 KB Swings (35/55#)

Minute 2: 15 Pushups

Minute 3: 40 DUs

Minute 4: 15 Med Ball Slams (14/20#)

B) 9-6-3-6-9 For Time of:

Deadlift (185/275#)

T2B

C) 5 Minute AMRAP of:

80′ Shuttle Sprint (There & Back x 1)

10 Air Squats

160′ Shuttle Sprint (There & Back x 2)

10 Air Squats

240′ Shuttle Sprint (There & Back x 3)

10 Air Squats

Etc…

CROSSFIT

Strength

Close Grip Bench Press 10-8-6-4-2

MetCon

“Portage”

For Time

1000′ OH Walking Lunge (25/45#)

CROSSFIT

Accessory/Strength

Straight Leg Deadlift 8-8-8-8-8

MetCon

30-20-10 For Time of:

OH Squats (65/95#)

Bar Facing Burpees

*Between EACH MOVEMENT Perform 3 Muscle Ups