CROSSFIT

MetCon

For Time:

1500m Row

40 Double Unders

30 Push Jerk (75/115#)

60 Double Unders

30 Thrusters (75/115#)

80 Double Unders

30 Power Snatch (75/115#)

100 Double Unders

30 Bar Facing Burpees

Accessory (Core)

Coaches Choice

CROSSFIT

Lift

EMOTM 14 Minutes of:

Min 1-4: Clean Pull + Clean + Push Press + Jerk (2)

Min 5-8: Power Clean + Front Squat + Jerk

Min 9-14: Clean & Jerk

MetCon

4 Rounds For Time of:

15 T2B

12 HSPU

9 Cal AB

CROSSFIT

Strength

Deadlift 4×8 @ 70%

MetCon

16 Minute AMRAP of:

15 Goblet Squats (35/50#)

25′ SA OH DB Walking Lunge – L (35/50#)

25 SA OH DB Walking Lunge – R (35/50#)

20 SA DB Snatch (35/50#)

-30s Rest-

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#)