CROSSFIT

Skill

Pistol Squats

MetCon

“The Ledge”

4 Rounds For Time of:

20 Pistol Squats

20 Box Hops (20/24″) w/Med Ball (14/20lbs)

20 Burpee Box Hops (24/30″)

20 Box Hops (30/36″)

CROSSFIT

MetCon

 ‘Murph‘ (Click to view workout)

Mobility

Full Body

CROSSFIT

MetCon

The True “Fight Gone Bad”

Wall Balls (W:14/9 M:20#/10′)

Sumo Deadlift High Pull (55/75#)

Box Hops (16/20″)

Push Press (55/75#)

Row (Calories)

Rest

*60s Stations (Run Time)

*5 Rounds

For Reps

CROSSFIT

Clean Technique (‘The Pull’)

Lift

Pause Deadlift 10-10-10

Hang Squat Clean 1RM

Tire (Optional/Extra)

5 Flips

5 Sledge Hammer (Per Side)

*3 Sets NOT For Time

CROSSFIT

Skill

Handstand/Headstand/HSPU (Kipping)

Strength

Deadlift 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Drag Sprints