CROSSFIT

MetCon

“Pedro 66”

3 Rounds For Time of:

22 Calorie Row

22 S2OH (65/95#)

22 Pullups

22 Back Squats (65/95#)

22 Situps

CASHOUT: 5 Pushups

Accessory (Gymnastics)

EMOTM 10 Minutes of:

Odd: 1-3 Rope Climbs

Even: 3-5 Deficit HSPU (4/6″ Deficit)

CROSSFIT

Strength

Deadlift 3-3-3-3-3-3-3 (Ascending)

MetCon

5 Rounds For Time of:

15 Stationary OH Forward Lunges (Bar)

21 Burpees

27 Double Unders

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – T2B/Kipping T2B/Pullups/Kipping Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Power Snatch/Power Clean & Push Jerk/Speed Snatch Ladder – Coach Jeff

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CROSSFIT

Strength

TnG Push Press 12-12-8-8-4-4 (Ascending)

MetCon

4 Rounds For MAX Reps of:

30s Wall Balls (W: 14/9 M: 20#/10′)

30s S2OH (Bar)

30s Box Hops (16/20″)

30s Burpee To Target (4/6″)

30s Renegade Rows (15/25# – Per Arm)

30s Rest

CROSSFIT

MetCon

45 Minute AMRAP of:

1000m Row

40 Tire Flips

100 Air Squats

40 Sand Bag Cleans

100 Bench Press (45/65#)

40 Battle Rope Slams (Every 10 Slams Perform 10 Hurdle Jumps)

200m Farmer Carry (1.5/2 Pood)

CROSSFIT

Gymnastics

EMOTM 10 Minutes of:

Odd: 30′ HSW

Even: 30s Freestanding HS

MetCon

3 Rounds For Time of:

3 Burpee Ring Muscle Ups

6 Deadlifts (185/275#)

9 Hang Power Cleans (75/115#)

12 Calories AB