CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Min 1: 2-4 RMU

Min 2: 8 Strict T2B

Min 3: 16 Pistol Squats

*Repeat 4 Times*

MetCon

In Teams of 2 Complete For Time:

20 Synchronized Plate Burpees

30 Squat Cleans (65/95#)

20 Ring Dips

30 SDHP (65/95#)

CROSSFIT

Strength

i) Bench Press 5×5 (Ascending)

ii) Deadlift 3×6 @ 75%

MetCon

6 Minute AMRAP of:

0:00-3:00 – Max Reps Pushups

3:00-6:00 – Max Reps Double Unders

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 2 Snatches @ 80%

Min 2: 10/12 Calories Assault Bike

Min 3: Plank

Min 4: 20 Situps

Min 5: 6/Side SA DB Strict Press (35/50#)

*Repeat 6 Times*

CROSSFIT

Lift

Hang Squat Clean + Front Squat (Heavy Single)

MetCon

21-15-9-15-21 For Time of:

Rowing Calories

Pullups

CROSSFIT

Strength

Reverse Deficit Lunge 4×10 (Ascending)

MetCon

5 Rounds For Time of:

16 Lunge Wall Balls (W: 14/9 M: 20#/10′)

10 S2OH (75/115#)

16 Box Overs (20/24″)