CROSSFIT

Lift

Push Jerk (2) + Split Jerk 1-1-1-1-1-1-1-1

Plyometrics

25 Single Foot Box Hops (Per Side)

Ladder Drills

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

CROSSFIT

Strength

Back Squat 10-8-6-4-2

Deficit Deadlift 10-10-10

MetCon

6 Rounds For Time of:

8 Wall Balls (W:14/9 M: 20#/10′)

8 Hang Power Cleans (75/115#)

8 T2B

CROSSFIT LIFT

OH Squat Technique

OH Squat 10-10-10-10-10

Snatch Balance 5-5-5-5-5

Snatch Drop (PVC) 5-5-5-5-5

CROSSFIT

Skill

Muscle Ups

MetCon

In teams of 2, complete for time:

100 Power Cleans (95/135#) – Partner 2 performs Bar Hold 

80 Wall Balls (W: 14/9 M:20#/10′) – Partner 2 performs Wall Sit

60 Pullups – Partner 2 performs Bar Hang

40 Ring Dips – Partner 2 performs L-Sit

20 HSPU – Partner 2 performs Handstand

CROSSFIT

Mobility

Quads/Hips

Strength

OH Squat 6-6-6-6-6

MetCon

12 Minute AMRAP of:

10 DB Squat Cleans (30/50#)

200′ Shuttle Sprint

CASHOUT: 30 HSPU

CROSSFIT

Lift

SG Deadlift 10-10-10-10

*5 Box Hops (30/36″) After Each Set

MetCon

3 Rounds For Time of:

400m Run

40 DUs

5 Squat Snatch (95/135#)

CASHOUT: 30 CTB Pullups