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)

CROSSFIT

Lift

Snatch Grip Deadlift 7×2 (Ascending)

MetCon

For Time:

72 HSPU

8 OH Squats (125/185#)

CROSSFIT

Strength

Back Rack Forward Lunge 5×10

*After Each Set Perform 5/Leg Weighted Split Squat Jumps*

MetCon

15 Rounds For Time of:

13 Air Squats

9 Box Hops (20/24″)

5 T2B

CROSSFIT

Lift

TnG Push Jerk 6-6-4-2-4-6-6

MetCon

7 Minute AMRAP of:

3 Hang Power Cleans (105/155#)

3 Pushups

6 Hang Power Cleans (105/155#)

6 Pushups

9 Hang Power Cleans (105/155#)

9 Pushups

12 Hang Power Cleans (105/155#)

12 Pushups

Etc…

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand/Headstand/Handstand Pushups/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch (Blocks)/OH Squat– Coach Jeff

---

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)