CROSSFIT

Lift

Hang Squat Clean 2-2-2-1-1-1 (Ascending)

MetCon

8 Rounds For Time of:

12 Calorie Row

12 Deadlifts (105/155#)

CROSSFIT

Strength

Back Squat 6-6-6-6-6 (Ascending)

MetCon

[12-9-6] x2 For Time of:

S2OH (75/115#)

T2B

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Beat Swings/Butterfly Pullups/T2B/BMU – Coach Clare

11am – CrossFit – Partner WOD – Coach Clare

12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Broad Jumps – Coach Clare

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CROSSFIT

Complete the WOD Rx to have your name put on our WOD Wall

MetCon

In Teams of 2 Complete For Time:

“Exchange”

100 Goblet Squats (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

100 KB Swings (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

100 KB Snatches (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

100 Sumo Deadlift High Pull (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

CROSSFIT

Strength

EMOTM 12 Minutes of:

Odd: 8 Bent Over Rows (125/185#)

Even: 5 Strict Pullups

MetCon

4 Rounds For MAX Reps of:

60s Double Unders

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Bench Press (95/135#)

60s Rest

Immediately Followed By:

5 Minutes To Establish:

3RM Snatch

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 10 Burpee To Target

Min 2: 3 Ring Muscle Ups

Min 3: 12 Calories Assault Bike

Min 4: 3 Rope Climbs

Min 5: 10 Pistol Squats

*Repeat 6 Times*

Accessory (Core)

i) 6x30s Weighted Plank (Ascending)