CROSSFIT

Strength

Front Squat [5-3-1] x3 (Ascending)

MetCon

For Time:

10 Cleans (105/155#)

8 Cleans (125/185#)

6 Cleans (145/205#)

4 Cleans (155/225#)

2 Cleans  (165/245#)

800m Run

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

CrossFit – 10am (60 Minutes) – Coach Jeff

Olympic Lifting – 1115 (60 Minutes) – Coach Jeff – Snatch Pause Pulls (Blocks)/Power Snatch (Blocks)

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CROSSFIT

MetCon

In Teams Of 2 Complete For Time:

100 Burpees (Switch Every 5 Reps)

-400m Run w/ Bar-

80 Wall Balls (W: 14/9 M: 20#/10′- Switch Every 10 Reps)

-400m Run w /Bar-

60 Weighted Situps (Switch Every 5 Reps)

-400m Run w/ Bar-

40 Med Ball Cleans (14/20# – Switch Every 10 Reps)

-400m Run w/ Bar-

20 Wall Walks (Switch Every 2 Reps)

-400m Run w/ Bar-

CROSSFIT

Strength

Deadlift 5×6 @ 60%

MetCon

4 Rounds For Time of:

15 KB Swings (.5/1 Pood)

15 Box Hops (16/20″)

15 Thrusters (Bar)

CROSSFIT

Strength

Superset 3 Sets (Ascending Weight) of:

10/Side Seated SA DB Arnold Press

10/Side SA DB Lawnmowers

Gymnastics

EMOTM 6 Minutes of:

2-4 BMU OR 3-5 Jumping BMU OR 30s BMU Drill (Glide Kip)

MetCon

3 Rounds For Time of:

100 Single Skips

50 Backwards Skips

20 Pushups

CROSSFIT

MetCon

50-40-30-20-10 For Time (~75% Effort) of:

Calories AB

Calories Rower

Calories SE

*90s Plank (Elbows) AFTER Each Round*

*Please be sure to wipe down/spray points on contact once you are finished with each machine*