CROSSFIT

Strength

Weighted Pushup 5RM-3RM-1RM

Weighted Dip 5RM-3RM-1RM

MetCon

4 Rounds For Time of:

25 Deadlift (95/135#)

50′ Broad Jump

10 DB Squat Clean Thruster (30/50#)

50′ Broad Jump

CASHOUT: 5×100′ Sled Drag Sprints

CROSSFIT

Skill

Muscle Ups

MetCon

In teams of 2, complete for time:

Drop Ladder 10-1 Pullups

100 Over The Bar Ball Toss (14/20#)

400m Run w/Barbell (35/45#)

100 Burpee To Plate

Increasing Ladder 1-10 Pullups

CROSSFIT

Mobility

T-Spine/Med. Glute

Strength

OH Squat 8-8-6-6-4-4 (From Ground)

MetCon

75 HSPU

For Time

Accessory

Bar Holds/Dip Holds

CROSSFIT

Lift

EMOTM 10 Minutes:

-5 Push Jerk (From Ground)

Accessory

Sumo Deadlift 10-10-10

MetCon

15 Minute AMRAP of:

10 Burpees

10 Hang Power Cleans (75/115#)

20 Air Squats

CROSSFIT

Strength

Push Press 1RM

-50 Decline Pushups

MetCon

For Time:

25 Calorie Row

“Einna”

10-20-30-40-50

Double Unders

Situps

25 Calorie Row

CROSSFIT LIFT

Back Squat 10-20-20-20RM-10RM

Pullup Pyramid