CROSSFIT

Strength

Superset 3 Sets (Ascending Weight) of:

10/Side SA DB Press

12 Seated Hammer Curls

20-30s L-Sit Hold (Rings)

MetCon

In Teams of 2 Complete:

15 Minute AMRAP of:

15 Bar Muscle Ups

30 BF Burpees

60 Front Squats (75/115#)

CROSSFIT

Lift

Clean + Front Squat 6×1 (Ascending)

MetCon

“The Joker”

For Time:

1 ↑ 10 T2B

10 ↓ 1 Deadlift (155/225#)

---

CROSSFIT

MetCon

On Every 2nd Minute For 30 Minutes Perform:

0:00-2:00 – 20 Calories Assault Bike

2:00-4:00 – 20 Weighted Box Step Ups (W: 16/35 M: 20″/50#)

4:00-6:00 – 22 Calorie Row

6:00-8:00 – 120 Double Unders

8:00-10:00 – 22 Calorie Ski Erg

*Repeat 3 Times*

CROSSFIT

Lift

i) Snatch Pull 3-3-3-3-3 (Work Up To 110% 1RM Snatch)

ii) Snatch + Hang Snatch 5×1 (Ascending)

MetCon

For TIme:

5 Pullups

10 Pushups

15 Air Squats

50′ HSW OR 100′ Bear Crawl

10 Pullups

20 Pushups

30 Air Squats

50′ HSW OR 100′ Bear Crawl

15 Pullups

30 Pushups

45 Air Squats

50′ HSW OR 100′ Bear Crawl

20 Pullups

40 Pushups

60 Air Squats

50′ HSW OR 100′ Bear Crawl

CROSSFIT

Strength

Back Squat 4×3 @ 80%, 3×1 @ 85%

MetCon

21-15-9 For Time of:

Hang Power Cleans (95/135#)

Calories Assault Bike