CROSSFIT

Strength

EMOTM 8 Minutes of:

Odd: 8 DB Thrusters (35/50#)

Even: 10 DB Bent Over Rows (35/50#)

MetCon

“Nate”

20 Minute AMRAP of:

2 Ring Muscle Ups

4 HSPU

6 KB Swings (1.5/2 Pood)

CROSSFIT

Strength

Deadlift 8-8-5-5-3-3 (Ascending)

MetCon

12 Minute AMRAP of:

100/120 Calories Assault Bike

With Remaining Time Complete AMRAP of:

10 Wall Balls (W: 14/9 M: 20#/10′)

5 CTB Pullups

9am-12pm – Open Gym

9am – Plyometrics – Jumps/Quick Feet – Coach Jeff

10am – Technique & Movement – Headstand/Handstand/HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – CANCELLED

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CROSSFIT

Lift

EMOTM 12 Minutes of:

3-Position Power Clean + Jerk

MetCon

21-15-9 For Time of:

Burpee Box Jump (16/20″)

DB Bench Press (50/70#)

Weighted Med Ball Situps (14/20#)

CROSSFIT

Strength

Front Squat 2×5 @ 75%, 3×2 @ 85%

MetCon

In Teams of 2 Complete:

On Every 4th Minute For 20 Minutes:

6 Bar Muscle Ups (Shared)

12 HSPU (Shared)

18 Thrusters (65/95# – Shared)

50 Double Unders (Each/Tandem)

CROSSFIT

Lift

Power Snatch 3-3-2-2-1-1-1 (Ascending)

MetCon

For Time:

80 Wall Balls (W: 14/9 M: 20#/10′)

60 KB Swings (1/1.5 Pood)

40 Hang Power Snatch (55/75#)

20 Bar Facing Burpees