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

CROSSFIT

Strength

Back Squat

2×5 @ 85%

2×3 @ 90%

2×1 @ 95%

2×3@90%

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

CROSSFIT

Strength

Bench Press 5-5-3-3-1-1

*5 Pushup/Row After Each Set

MetCon

For Time:

800m Run

21-15-9 of:

KB Swings (50/70#)

SDHP (50/70#)

Chin Ups

800m Run

CROSSFIT

Skill

Muscle Ups

Rope Climb

MetCon

In teams of 2, complete in a partner relay:

20 Minute AMRAP of:

3 Tire Flips

6 SA Snatches (30/50#)

9 Wall Balls (W:14/9 W:20#/10′)

*Each person must complete 10 DU’s at the start of each round

CASHOUT: Partner Sprints/Weighted Plank

CROSSFIT

Mobility

Hips/Quads/Delts

Strength

Front Squat

2×5 @ 80%

2×3 @ 85%

2×1 @ 95%

2×3 @ 85%

Sled

5×100′ Sprints (Increasing Weight)