CROSSFIT

MetCon

For Time of:

400m Run

30 Pullups

30 Pushups

10 Power Snatch (55/75#)

400m Run

20 CTB Pullups

20 Ring Pushups

10 Power Snatch (75/115#)

400m Run

10 Bar MU

10 HSPU

10 Power Snatch (85/125#)

Accessory

400m Sled Drag w/ Med Ball

CROSSFIT

Strength

i) Seated Strict Press 8-8-6-6-4-4 (Ascending)

ii) Seated Lateral Shoulder Raise 12-12-12 (Across)

iii) Seated Arnold Press 6-6-6 (Across)

MetCon

Drop Ladder 10-1 For Time of:

DB Chest Press (50/70#)

T2B

*On Every Minute Perform 20 Double Unders*

CROSSFIT

Strength

Back Squat 3-3-3-2-2-2 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s SA DB Snatch (35/50#) – Alternate Every 5 Reps

60s Deadlifts (125/185#)

60s  Anchored Situps

60s Rest

---

CROSSFIT

MetCon

5 Rounds For Time of:

500m Row

25 Wall Balls (W: 14/9 M: 20#/10′)

15 SA DB Box Step Ups (35/50#)

Gymnastics

EMOTM 8 Minutes of:

Odd: 3-5 Deficit Strict HSPU

Even: 3-5 Weighted Pullups

CROSSFIT

Lift

TnG Power Clean 3-3-3-3-3 (Ascending)

MetCon

21-15-9 For Time of:

Burpee To Target

DB/KB S2OH (20/35#)