CROSSFIT

Skill

Muscle Ups

Strength

Front Squat 1RM

MetCon

12 Minute AMRAP of:

150 Wall Balls (W:14/9 M:20#/10′)

90 Double Unders

30 Muscle Ups

CROSSFIT

Mobility

Quads/Hips/Ankles

Strength

Back Squat 1RM

MetCon

“Filthy Fifty”

50 Box Hops (20/24″)

50 Jumping Pullups

50 KB Swings (25/35#)

50 Steps Walking Lunge

50 Knees2Elbows

50 Push Press (35/45#)

50 Back Extensions

50 Wall Balls (W: 14/9 M: 20#/10′)

50 Burpees

50 Double Unders

For Time

CROSSFIT LIFT

*Behind The Neck (Snatch Grip)

Press 4-4-4-4

Push Press 3-3-3-3

Push Jerk 2-2-2-2

Split Jerk 1-1-1-1

CROSSFIT

Strength

 Barbell Step Ups (16/20″) 10-10-10

Lift

Clean Pulls 2-2-2

Hang Squat Clean 2-2-2

Metcon

8 Minute AMRAP of:

30 Double Unders

10 HSPU

CROSSFIT

Strength

Bench Press 10-8-6-4-2

Weighted Pushups 5RM

MetCon

21-15-9 For Time of:

SA Snatches Per Arm (35/55#)

Turkish Getups (35/55#)