CROSSFIT

Strength

Front Squat 3-3-3-3-3-3-3-3

CASHOUT: 30 Weighted Pistols

MetCon

5 Rounds For Time of:

10 Push Press (75/115#)

20 Air Squats

30 DUs

(15 Minute Cap)

CROSSFIT

Clean & Jerk Technique (Speed)

Snatch Technique (Speed)

MetCon

***Any style of Clean & Jerk and Snatch can be used***

A. 3-6-9-6-3 For Time of:

K2E

Clean & Jerks (85/125#)

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

T2B

Snatches (85/125#)

C.  4 Rounds For Time of:

200m Row

20 Situps

CROSSFIT

Strength

Front Squat 6-6-6-2-2-2

EMOTM 8 Minutes of:

-1 Front Squat (>85%)

MetCon

21-18-15-12-9-6 For a time of:

SDHP (65/95#)

Box Hops (20/24″)

CROSSFIT

Strength

Bench Press 5x [5-3-1] @ 80%

CASHOUT:

10 Ring Dips

10 Decline Pushups

10 Wide Pushups

10 Narrow Pushups

10 Stagger Pushups

MetCon

For Time:

1000m Row

400m Run

1000m Row

CROSSFIT

Lest We Forget.

MetCon

“Bulger”

10 Rounds For Time of:

150m Run

7 CTB Pullups

7 Front Squat (95/135#)

7 HSPU