CROSSFIT

Strength

i) Bent Over Row 15-15-10-10-5-5 (Ascending)

ii) SA Bent Over DB Fly 3×8 (Per Side/Ascending)

MetCon

8 Minute AMRAP of:

3 OH Squats (65/95#)

3 T2B

6 OH Squats (65/95#)

6 T2B

9 OHS (65/95#)

9 T2B

Etc…

CROSSFIT

Gymnastics

EMOTM 8 Minutes of:

30′ HSW

MetCon

3 Rounds For Time of:

800m Run

60 Double Unders

35 KB Swings (.5/1 Pood)

CROSSFIT

MetCon

10 Rounds For Time of:

30 Air Squats

3 Ring Muscle Ups

Accessory

Partner Sprint Pyramind 1-2-3-4-5-4-3-2-1

CROSSFIT

Lift

TnG Power Snatch 3-3-2-2-2-2 (Ascending)

MetCon

For Time:

100 Push Press (75/115#)

*Every Dropped Bar = 8 Straight Arm Burpees*

CROSSFIT

Strength

Deadlift 6-6-6-6 (Ascending)

MetCon

On Every 3rd Minute For 15 Minutes Perform:

4 Squat Clean Thrusters (105/155#)

6 BF Burpees

8 Calories AB