CROSSFIT

Strength

Back Squat 8-8-8-8

CASHOUT: 50 Weighted Curtsy Squats

MetCon

(One of my favs from BCBD)

500m Row

45 Deadlifts (75/115#)

45 Shoulder To Overhead (75/115#)

For Time

CROSSFIT

Strength

Snatch Grip Push Press (5) + OH Squat

*5 Sets

MetCon

4 Rounds For Time of:

50 DUs

12 Burpees

200m Run

CROSSFIT LIFT

Front Squat Technique/Front Rack

Front Squat 10-10-10-10

Pause Deadlifts (3s Pause) 10-10-10-10

CROSSFIT

Strength

Back Squat 10-10-10-10

Front Squat 3×10 @ 40-50% (Technique/Pace)

MetCon

12 Minute AMRAP of:

20 Pullups

20 Situps

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Bench Press 10-10-10-10

DB Chest Fly 3xMAX

MetCon

3 Rounds For Time of:

30 Air Squats

20 Power Cleans (95/135#)

10 Pullups