CROSSFIT

Lift

EMOTM 10 Minutes of:

3-Position Clean

MetCon

For Time:

10 Deadlifts (155/225#)

10 T2B

8 Deadlifts (165/245#)

10 T2B

6 Deadlifts (185/275#)

10 T2B

4 Deadlifts (195/295#)

10 T2B

2 Deadlifts (205/315#)

10 T2B

1000m Row

CROSSFIT

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

EMOTM 10 Minutes of:

30 Double Unders

10 Wall Balls (W: 14/9 M: 20#/10′)

Plyometrics – 9am (50 Minutes) – Coach Jenna – Quick Feet/Sprints

CrossFit – 10am (60 Minutes) – Coach Jenna

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CROSSFIT

MetCon

In Teams Of 2 Complete For Time:

“Filthy Fifty With A Twisty”

2 Rounds of:

50 Box Hops (20/24″)

50 Jumping Pullups

50 KB Swings (1/1.5 Pood)

50 Steps Walking Lunge

50 K2E

50 Push Press (Bar)

50 Good Mornings (Bar)

50 Thrusters (Bar)

50 Burpees

50 Double Unders

[Both Partners Work AT THE SAME TIME]

Accessory (Core)

4 Sets of:

15 Partner Leg Throwdowns

CROSSFIT

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

[9 Minute CAP]

Strength

6 Sets of:

30s MAX Reps DB Chest Press (35/50#)

60s Rest

30s MAX Reps Ring Pushups

60s Rest

CROSSFIT

Lift

Hang Power Snatch 3-3-3 (Ascending)

MetCon

20 Minute AMRAP of:

100′ Lunge Walk

16 Box Hops (20/24″)

4 Bar Muscle Ups