CROSSFIT

Lift

2 Position Squat Clean 1-1-1-1-1-1-1

Deficit Clean Pulls 3-3-3-3

MetCon

27-21-15-9 For Time of:

Wall Balls (W:14/9 M: 20#/10′)

Burpee Box Overs (20/24″)

CASHOUT: 250m Row Sprint (Baseline)

CROSSFIT

Strength

Back Squat 5×5 @ 80%

Front Squat 4×4 @ 80%

MetCon

12 Minute AMRAP of:

5 HSPU

5 Burpee Tuck Jump

10 SA Snatches (30/50#)

CROSSFIT LIFT

Deadlift 4 x MAX @ 70%

Back Squat 4 x MAX @ 70%

CROSSFIT

Lift

Squat Snatch 5-5-5-3-3-3

MetCon

EMOTM 14 Minutes of:

-10 DUs/320′ Shuttle Sprint

-15 KB Swings (35/55#)

*Alternate Minutes

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Bench Press

2×5 @ 70%

2×3 @ 80%

2×1 @ 95%

2×3 @ 80%

CASHOUT: 50 Plyometrics Pushups

MetCon

3 Rounds For Time of:

20 Pullups

30 T2B

60 Double Unders