CROSSFIT

Strength

Push Press 5×4 (Ascending)

MetCon

EMOTM 20 Minutes of:

Min 1: 10/12 Calories Assault Bike

Min 2: 15 KB Swings (1.5/2 Pood)

Min 3: 50 Double Unders

Min 4: 16 KB Snatches (1/1.5 Pood)

*Repeat 5 Times*

CROSSFIT

Strength

Deadlift 4×15 @ 55%

MetCon

10 Power Snatch (95/135#)

20 DB Clean & Jerk (35/50#)

30 Situps

40 DB Reverse Lunges (35/50#)

30 Situps

20 DB Clean & Jerk (35/50#)

10 Power Snatch (95/135#)

CROSSFIT

Lift

Clean + Front Squat + Split Jerk 5×1 (Ascending)

MetCon

On An 18 Minute Timer Complete:

1000m

50 Front Squats (75/115#)

With The Remaining Time AMRAP of:

7 CTB Pullups

9 HSPU

21 Air Squats

Potluck BBQ will start at 12pm!!!!

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CROSSFIT

You have the choice of performing one of TWO workouts.

Option #1

MetCon

40 Minute AMRAP of:

30 S2OH (55/75#)

30 Bar Facing Straight Arm Burpees

30 Calories Ski Erg

30 Deadlifts (55/75#)

30 DB Thrusters (15/25#)

30 Calories Assault Bike

Option #2

CrossFit Games Open 20.5 (Click To View)

MetCon

For Time:

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls (W: 14/9 M: 20#/10′)

-Partition As Needed-

***20 Minute Time Cap***

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CROSSFIT

Strength

i) Bench Press 8-8-6-6-4-4 (Ascending)

ii) Bent Over Row 8-8-6-6-4-4 (Ascending)

MetCon

16 Minute AMRAP of:

15 HSPU

25′ OH SA DB Lunge Walk – R (35/50#)

25′ OH SA DB Lunge Walk – L (35/50#)

35 Situps

45 Double Unders