CROSSFIT

Strength

Bench Press 6-1-6-1-6-1-6-1 (Ascending)

MetCon

“Amanda”

9-7-5 For Time of:

Ring Muscle Ups

Squat Snatch (95/135#)

CROSSFIT

MetCon

For MAX Calories

8 Minute Assault Bike

-3 Minute Rest-

8 Minute Row

-3 Minute Rest

8 Minute Ski Erg

Accessory (Core)

Ab Tabata – Coaches Choice

CROSSFIT

Strength

Back Squat 5×5 @ 70%

*16 Lunge Jumps After Each Set*

MetCon

On Every 4th Minute For 16 Minutes Perform:

50 Double Unders

12/15 Calorie Row

12 Weighted Box Overs (W: 20/35 M: 24’/50#)

8 T2B

CROSSFIT

Gymnastics

2 Rounds NOT For Time of:

20 Strict Pullups

30 Deficit Pushups

MetCon

Drop Ladder 10-1 For Time of:

DB Snatch (50/70#)

Goblet Squats (50/70#)

Burpees

CROSSFIT

Strength

On Every 2nd Minute For 16 Minutes Perform:

0:00-8:00 – 4 Thrusters (Ascending)

8:00-16:00 – 2 Thrusters (Ascending)

MetCon

30 Wall Balls (W:14/9 M: 20#/10′)

30 Power Cleans (95/135#)

30 Wall Balls (W:14/9 M: 20#/10′)

30 Push Jerks (95/135#)

30 Wall Balls (W:14/9 M: 20#/10′)

30 Calorie Row