CROSSFIT

Lift

EMOTM 20 Minutes of:

1 Snatch @ 80%

MetCon

11 Minute AMRAP of:

7 Deadlifts (185/275#)

7 HSPU

CROSSFIT

MetCon

*RX times will go up on the Wall of Fame!!!*

“The Perimeter”

3 Rounds For Time of:

Run 1 Mile

Row 1500m

*55 Minute Time Cap*

CROSSFIT

Strength

Tempo Back Squat 6×2 @ 70% (5s Down, 2s Bottom, 3s Up)

MetCon

21-15-9 For Time of

OH Squats (95/135#)

Ring Dips

Calories Assault Bike

CROSSFIT

Lift

Split Jerk 2-2-2-2-2-2 (Ascending)

MetCon

2 Rounds For Time of:

800m Run

15-12-9 of:

Wall Balls (W:14/9 M: 20/10#)

T2B

CROSSFIT

Lift

Power Snatch + Hang Squat Snatch 6×1 (Ascending)

MetCon

10 Rounds For Time of:

2 Bar Muscle Ups

4 SA DB Box Overs (20/24″ 35/50#)

6 GR2OH (75/115#)