CROSSFIT

MetCon

3 Rounds For Time of:

15 Thrusters (65/95#)

15 Burpee Box Overs (20/24″)

Strength

Death By Front Squat (95/135#)

*From Rack

CROSSFIT

MetCon

21-15-9 For Time of:

SA Snatches (50/70#)

Squat Cleans (65/95#)

Lift

Hang Pull/Hang Full Snatch x5

Pull/Snatch x5

CROSSFIT LIFT

Pause Back Squat 3 x 7-5-3 @ 70% 1RM

Squat Clean Technique

CROSSFIT

MetCon

“Annie”

For Time

50-40-30-20-10

Double Unders

Situps

Strength

OH Squat 2-2-2-2-2

CROSSFIT

Skill

Muscle Up

MetCon

7 Minute AMRAP of:

5 HSPU

20 Double Unders

-Rest 3 Minutes

7 Minute AMRAP of:

5 Pushups

20 Double Unders

-Rest 3 Minutes

7 Minute AMRAP of:

5 Ring Dips

20 Double Unders

CROSSFIT

HSPU Technique

Clean Technique

MetCon

Open 15.4 (Click to view)

Strength

Weighted Bench Lunges 10-10-10-10 (Per Side)