CROSSFIT

Strength

EMOTM 12 Minutes of:

Odd: 6 Back Squat @ 60%

Even: 8 Deadlift @ 50%

MetCon

On Every 4th Minute For 20 Minutes Perform:

7 T2B

7 Hang DB Clean & Jerk – R (35/50#)

7 Hang DB Clean & Jerk – L (35/50#)

15 Box Jumps (20/24″)

*Assault Bike/Row/Ski Erg For The Remaining Time*

CROSSFIT

Lift

Snatch Balance 4-4-4-4-4 (Ascending)

MetCon

For Time:

10 Snatches (65/95#)

8 Snatches (75/115#)

6 Snatches (95/135#)

4 Snatches (105/155#)

2 Snatches (125/185#)

1500m Ski Erg

CROSSFIT

Strength

Back Rack Walking Lunge 6-6-6-6-6 (Ascending)

MetCon

“431 Baseline” ***BRAND NEW***

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

CROSSFIT

MetCon

i) 5 Rounds For MAX Reps of:

60s SDHP (55/75#)

60s Lateral Leap Burpees

60s Rest

ii) For Time:

50 Calories Ski Erg

50 Med Ball Slams (14/20#)

50 Med Ball Sit Ups (14/20#)

50 GHDBE

Accessory

Partner PNF Stretching (Hamstrings/Piriformis)

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CROSSFIT

Strength (Muscular Endurance)

Drop Ladder 10-1 of:

Bent Over Rows (95/135#)

Ring Rows

MetCon

For Time:

50 Double Unders

25 DB Push Press (20/35#)

50 Double Unders

25 DB Front Squats (20/35#)

50 Double Unders

25 DB Thrusters (20/35#)

50 Double Unders

25 DB Squat Clean Thrusters (20/35#)