CROSSFIT

Strength

EMOTM 12 Minutes of:

Odd: 5 Bench Press (145/205#)

Even: 5 Ring Dips

MetCon

15 Minute AMRAP of:

40 Double Unders

3 BMU

20′ HSW

CROSSFIT

Strength

Back Squat [9-6-3] x3

Lift

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

CROSSFIT

MetCon

“9/11 Tribute”

For Time:

2001m Run/Row/Ski Erg

11 Box Hops (24/30″)

11 Thrusters (95/135#)

11 CTB Pullups

11 Power Cleans (125/185#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (155/225#)

11 Push Jerks (95/135#)

2001m Run/Row/Ski Erg

CROSSFIT

Strength

Strict Press 8-6-4-2-2-4-6-8

MetCon

21-15-9-15-21 For Time of:

Calories Row

Thrusters (55/75#)

CROSSFIT

Strength

Deadlift 3-3-3-3 (Ascending)

MetCon

For Time:

10 Squat Cleans (75/115#)

6 Calories Assault Bike

8 Squat Cleans (95/135#)

12 Calories Assault Bike

6 Squat Cleans (105/155#)

18 Calories Assault Bike

4 Squat Cleans (125/185#)

24 Calories Assault Bike

2 Squat Cleans (145/205#)

30 Calories Assault Bike