CROSSFIT

Strength

Back Squat 6-6-6-6

Pause Front Squat 4×5 @ 65%

MetCon

7 Rounds For Time of:

11 Deadlifts (95/135#)

7 Push Jerks (75/115#)

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Close Grip Bench Press 10-10-10-10

*10 Stagger Pushups After Each Set

MetCon

In teams of 2 or 4, complete:

45 Clean and Jerks (95/135#)

Followed by:

10 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Followed by:

45 Snatches (95/135#)

CROSSFIT

Mobility

Delts

Strength

Strict Press 10-8-6-4-2

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

CROSSFIT

Strength

Back Squat 6-6-6-6

CASHOUT: 50 Box Hops (20/24″)

MetCon

40 Wall Balls (W:14/9 M20#/10′)

30 Pullups

20 Thrusters (95/135#)

For Time