CROSSFIT

Strength

Back Squat 5×4 @ 85%

Front Squat 4×4 @ 85%

MetCon

13 Minute AMRAP of:

3 KB Swings (35/55#)

3 CTB Pullups

6 KB Swings (35/55#)

6 CTB Pullups

9 KB Swings (35/55#)

9 CTB Pullups

*Add 3 reps every round until time expires

CROSSFIT LIFT

Bench Press 4 x MAX @ 70%

Strict Press 4 x MAX @ 80%

CROSSFIT

Snatch Technique

Lift

Squat Snatch 4-4-4-2-2-2

EMOTM 8 Minutes of:

-2 Position Snatch

-Position #2 Snatch Pull

*Alternate Minutes

MetCon

“Brenton”

5 Rounds For Time of:

100′ Bear Crawl

100′ Broad Jumps

*Every 5th Jump Perform 3 Burpees

*15 Minute Time Cap

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Bench Press

2×5 @ 75%

2×3 @ 85%

2×1 @ 95%

2×3 @ 85%

MetCon

In teams of 2, complete for time:

“Route 90”

200 Double Unders

175 Push Press (35/45#)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Get Ups (35/45#)

CASHOUT:  Partner Sled Drag

CROSSFIT

Strength

Push Press 10-8-6-4-2

MetCon 

“Jackie”

1000m Row

50 Thrusters (35/45#)

30 Pullups

For Time