CROSSFIT

Strength

Reverse Barbell Lunge 20-20-20

*20 Lateral Leaps After Each Set

MetCon

3 Rounds For Time of:

200m Farmer Carry (1/1.5 Pood)

30 T2B

CROSSFIT

Mobility

Wrists/Forearms

Skill

Handstand/Handstand Walk

Strength

Banded Front Squat 5-5-5-5-5

Front Rack Step Up (Per Side) 8-8-8-8

MetCon (Optional)

For Time:

2000m Row

OR

1600m Run

CROSSFIT

Accessory

Deltoid/Rotator Cuff

Strength

BTN Push Press 4-4-4-4

EMOTM 6 Minutes of:

-10 Unbroken Push Press (W:55/65# M:75/95#)

*Speed/Control

MetCon

4 Rounds For Time of:

200m Run

12 KB Swings (1/1.5 Pood)

21 Box Hops (20/24″)

CROSSFIT LIFT

OH Squat 8-8-8-8-8

Snatch Balance 3-3-3-3-3

CROSSFIT

Strength

OH Squat

10-8-6-4-2

MetCon

5 Minute AMRAP of:

-10 Wall Balls

-5 Burpees

5 Minute AMRAP of:

-10 Med Ball Slams

-5 Burpees

5 Minute AMRAP of:

-10 Med Ball Cleans

-5 Burpees

(W:14/9 M:20#/10′)

*Running Timer

*Score is TOTAL BURPEES

CROSSFIT

MetCon

Plyometrics – 45 Minutes