CROSSFIT

MetCon

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

CROSSFIT

Lift

Split Jerk 3×3 @ 65%, 2×2 @ 73%, 4×1 @ 80%

MetCon

On Every 3rd Minute For 12 Minutes Perform:

20 DB Snatch (50/70#)

50 Double Unders

16 Pistol Squats

CROSSFIT

Strength

Bench Press 5-5-5-3-3-3 (Ascending)

*5 Ring Dips AFTER Each Set (Or 8 Bench Dips)*

MetCon

15 Minute AMRAP of:

Buy In: 30 Calories Ski Erg

3 Rope Climbs

15 KB Swings (1/1.5 Pood)

15 Squat Cleans (65/95#)

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 9 Deadlifts (155/225#)

Min 2: 12 T2B

Min 3: 8/10 Calories Assault Bike

Min 4: 15 Situps

Min 5: 10 Weighted Lunges (35/50#)

Min 6: 8 Bar Facing Burpees

*Repeat 5 Times*

CROSSFIT

Lift

EMOTM 15 Minutes of:

1 Snatch @ 83%

MetCon

5 Rounds For Time of:

5 OH Squats (95/135#)

10 HSPU

15 Box Hops (20/24″)