MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

[20 Minute Time Cap]

Strength

Superset 8-8-6-6-4-4 (Ascending Weight) of:

Bench Press

Bent Over Row

MetCon

On Every 4th Minute For 10 Sets Perform:

12/15 Calories Assault Bike

10 Lateral Box Overs (16/20″)

5 Burpee Deadlifts (25/40#)

Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Clean & Jerks @ Weight #1

Minute 6-10: 2 Clean & Jerks @ Weight #2

Minute 11-15: 1 Clean & Jerk @ Weight #3

Minute 16-20: 1 Clean & Jerk @ Weight #4

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

Strength

Front Squat 8×2 (Ascending)

MetCon

CFG Open WOD 14.1

10 Minute AMRAP of:

30 Double Unders

15 Power Snatches (55/75#)

Accessory

Shuttle Partner Sprints (Coach Led)

Strength

4 Sets (Ascending Weight) of:

10 Single Arm DB Front Rack Walking Lunge Steps (Per Side)

*20 Steps PER Set (Rest To Switch Arms)*

MetCon

0:00-8:00

AMRAP:

4 DB Clusters (2×35/2×50#)

8 Calories Assault Bike

24 Double Unders

8:00-16:00

AMRAP:

4 BB Clusters (65/95#)

8 Calories Ski Erg (Damper 10)

24 Cross Overs

16:00-22:00

6 Minutes To Establish:

2RM Bench Press