CROSSFIT

Strength

Deadlift 8-8-8-1-1-1 (Ascending)

MetCon

8 Minute AMRAP of:

8 Burpees

8 Calories Assault Bike

CROSSFIT

Strength

i) Front Squat 10-8-6-4-2 (Ascending)

ii) Weighted Strict Pullups 5×3 (Ascending)

MetCon

20 Minute AMRAP of:

500m Row

15 SA Hang DB Clean & Jerk – L (35/50#)

15 SA Hang DB Clean & Jerk – R (35/50#)

CROSSFIT

Lift

Split Jerk 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

50 Wall Balls (W: 14/10 M: 20#/10′)

25 T2B

30 Calories Ski Erg

25 T2B

50 Wall Balls (W: 14/10 M: 20#/10′)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand/HSPU/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Jeff

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CROSSFIT

MetCon

“Tabata That…”

SDHP (55/75#)

Burpee Box Overs (16/20″)

Shuttle Sprints (20′)

Bear Crawl (20′)

Accessory

EMOTM 10 Minutes of:

Odd: 1-3 Rope Climbs

Even: 5-8 Tire Flips

CROSSFIT

Strength

Superset 5 Sets (Ascending Weights) of:

5 Block Bench Press

8 Power Rows

MetCon

5 Rounds For Time of:

9 Deadlifts (95/135#)

6 Hang Power Snatch (95/135#)

3 OH Squats (95/135#)