CROSSFIT

MetCon

10 Rounds For Time of:

5 Box Overs (30/36″)

3 Power Cleans (135/205#)

1 Burpee Ring Muscle Up

Accessory (Odd Objects)

3 Sets of:

90s MAX Tire Flips

3 Minute Rest

CROSSFIT

Lift

Split Jerk 5-5-2-2-1-1-1 (Ascending)

MetCon

5 Rounds of:

12 Calories Ski Erg

12 DB Thrusters (20/35#)

5×30′ Shuttle Spints

6 BF Burpees

6 Squat Snatch (55/75#)

5×30′ Shuttle Spints

3 Minutes Rest

*Score = Slowest Round*

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Rope Climb/L-Sit/Handstand/HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean Drills/Jerk Drills/Front Squat – Coach Jeff

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CROSSFIT

Strength

Deadlift Holds (Pronated Grip) 6xMAX (Ascending Weights)

MetCon

“Tabata Mashup”

GHDSU

Shuttle Sprints

SA KB Snatch (.5/1 Pood)

Pushups

CROSSFIT

Strength

i) Incline Bench Press 12-10-8-6-4-2-1-1-1 (Ascending)

ii) SA Barbell Lawnmowers 12-12-12 (Ascending)

MetCon

3 Rounds For Time of:

600m Run

30′ SA OH DB Walking Lunge – R (35/50#)

30′ SA OH DB Walking Lunge – L (35/50#)

15 T2B

15 DB Chest Press (50/70#)

CROSSFIT

Gymnastics

EMOTM 15 Minutes of:

Min 1: 2-4 Bar Muscle Ups OR 4 BMU Transitions (Drill)

Min 2: 30s Freestanding Handstand

Min 3: 5-8 Parallette Jump Throughs

*Repeat 5 Times*

MetCon

For Time:

14 Minute AMRAP of:

34 Wall Balls (W: 14/9 M: 20#/10′)

17 HSPU