CROSSFIT

Strength

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

ii) Bent Over Power Row 12-10-8 (Ascending)

MetCon

8 Rounds For Time of:

8 Box Hops (20/24″)

8 SA DB Snatch (50/70#)

CROSSFIT

Gymnastics

EMOTM 15 Minutes of:

Min 1: 4 Ring Muscle Ups OR 4 RMU Transitions (Drill)

Min 2: 30′ HSW OR 3 Wall Walks

Min 3: 20 Pylon Pike Drill

*Repeat 5 Times*

MetCon

9 Minute AMRAP of:

8 Pistol Squats

12 T2B

16 Tuck Jumps

CROSSFIT

Lift

Hang Snatch 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

2000m Row

200 Double Unders

20 Turkish Getups (Bar)

CROSSFIT

MetCon

4 Rounds For Time of:

3 Rounds of “Cindy”

5 Pullups

10 Pushups

15 Squats

Followed By:

1 Round of:

8 Power Snatch (75/115#)

8 OH Squats (75/115#)

Accessory (Odd Objects)

5×40′ Seated Sled Rope Pull (Ascending/Max Weight)

5xMAX Hanging L-Sit

5×40′ Mixed KB Front Rack Hold/DB OH Hold

CROSSFIT

Strength

EMOTM 10 Minutes of:

3 Front Squat @ 75%

MetCon

5 Rounds For Time of:

8 Calories Assault Bike

6 Strict HSPU

4 Deadlift (225/315#)