CROSSFIT

Lift

Power Snatch + Hang Squat Snatch + Snatch Balance + OH Squat 6×1 (Ascending)

MetCon

15-12-9 For Time of:

Thrusters (95/135#)

T2B

CROSSFIT

Strength

Back Squat [6-4-2] x3 (Ascending)

MetCon

30-20-10 For Time of:

KB Swings (1/1.5 Pood)

HR Pushups

Calories Assault Bike

CROSSFIT

MetCon

i) “Saved By The Barbell”

3 Rounds For MAX Reps of:

60s Burpees

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Deadlifts (75/115#)

60s Med Ball Situps (14/20#)

60s Hang Power Cleans (75/115#)

60s Rest

ii) 21-15-9 For Time of:

Double Unders

Tuck Jumps

[90s Time Cap]

iii) “Bring Sally Up” – Back Squat (Bar)

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

2000m Row (Switch Every 250m)

200 Pushups – Shared

1500m Row (Switch Every 250m)

150 S2OH (55/75#) – Shared

1000m Row (Switch Every 250m)

100 Bench Dips – Shared

500m Row (Switch Every 250m)

50 Burpees – Shared

400m OH Plate Carry (25/45#) – EACH

Accessory

Weighted Plank 5x30s (Ascending Weight – HEAVY)

CROSSFIT

Strength

Bench Press 5RM

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)