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

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – T2B/Pullups/Ring Muscle Ups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Power Snatch/Power Clean/Push Jerk – Coach Jeff

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CROSSFIT

Strength

Strict Press 10-10-6-6-2-2 (Ascending)

MetCon

“Tabata That”

Double Unders

15′ Shuttle Sprints

NCD Burpee Deadlifts (20/35#)

Ski Erg

CROSSFIT

Strength

Back Squat 8-5-5-3-3-1 (Ascending)

MetCon

14 Minute AMRAP of:

4 Bar Muscle Ups

6 Lateral Burpees

8/10 Calories Assault Bike

12 Hang Power Snatch (75/115#)

CROSSFIT

Lift

i) TnG Clean 5×4 (Ascending)

ii) Push Jerk 4×4 (Ascending)

MetCon

EMOTM 15 Minutes of:

Min 1: 60s Plank

Min 2: 12 T2B

Min 3: 60 Double Unders

*Repeat 5 Times*