CROSSFIT

MetCon

20 Rounds For Time of:

5 KB Deadlifts (1.5/2 Pood)

3 HSPU

1 Bar Muscle Up

Accessory

Partner Shuttle Sprint Pyramid

CROSSFIT

Strength

i) Incline Bench Press 5-5-5-5-5-5 (Ascending)

ii) Incline DB Chest Press 3xMAX Reps (35/50#)

MetCon

i) “Annie”

For Time:

50-40-30-20-10 of:

DUs

Situps

CROSSFIT

Lift

Clean & Jerk 2-2-2-2-2-1-1-1-1-1 (Ascending/1RM)

CROSSFIT

MetCon

i) 2 Rounds For Time:

40 SDHP (55/75#)

30 Hang Power Clean (55/75#)

20 Push Press (55/75#)

ii) 2 Rounds For Time of:

40 Cal Ski Erg

30 Calorie Row

20 Calorie Assault Bike

Gymnastics

EMOTM 8 Minutes of:

30′ HSW

CROSSFIT

Strength

[7s Pause Back Squat + 4 Back Squats] x7 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

35 Pullups