CROSSFIT

Strength (Gymnastics)

5×4 Weighted Strict Pullups (Ascending)

MetCon

For Time:

1-2-3-4-5

Ring Muscle Ups

*30 DUs AFTER Each Round*

-2 Minute Rest-

10-15-20-25-30 of:

Bench Press (95/135#)

Box Hops (20/24″)

CROSSFIT

Strength

Back Squat 2-2-2-2-2 (Ascending)

MetCon

For Time:

Buy In: 50 Wall Balls (W: 14/9 M: 20#/10′)

2 Rounds of:

20/25 Calorie Row

20 Burpee Over Rower

20 Front Squats (95/135#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Beat Swings/T2B/CTB Pullups/BMU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Complex/Clean &Jerk Complex – Coach Jeff

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CROSSFIT

MetCon

For Time:

27 Thrusters (55/75#)

27 Bar Over Burpees

27 Box Hops (20/24″)

21 Thrusters (55/75#)

21 Calorie Row

21 Box Hops (20/24″)

15 Thrusters (55/75#)

15 Calorie Ski Erg

15 Box Hops (55/75#)

9 Thrusters (55/75#)

9 Calorie Assault Bike

9 Box Hops (20/24″)

CROSSFIT

Lift

EMOTM 15 Minutes of:

Min 1-5: Push Press (2) + Pause Split Jerk (2)

Min 6-10: Split Jerk (2)

Min 11-15: Split Jerk

MetCon

7 Rounds For Time of:

5 Devils Press (35/50#)

3 BMU

1 Rope Climb

CROSSFIT

Strength

i) Block Bench Press 12-10-8-6-4 (Ascending)

ii) Front Squat 5-5-3-3-2-1 (Ascending)