CrossFit

3 mins

Buy  In: 200m Run

Max Bar Muscle Ups/C2B/Pull Ups

90 sec rest

3 mins

Buy In: 200m Run

Max Bar Muscle Ups/C2B/Pull Ups

90 sec rest

 3 mins

Buy In: 200m Row

Max KB Swings (24/16)

90 sec rest

 3 mins

Buy In: 200m Row

Max KB Swings

90 sec rest

 3 mins

Buy In: 200m Run

Max Thrusters (40/25)

90 sec rest

3 mins

Buy In: 200m Run

Max Thrusters

CrossFit

WOD

500m run

5 rounds for time

• 10 Thrusters (60/40)
• 15 HSPU
• 12 Burpee Pull Ups

500m run

CrossFit

Strength & Technique

EMOM 10

2 Squat Cleans

2 Push Jerks

WOD

27-21-17-15-9

Wall Balls

Toes to Bar

Hang Power Cleans (60/35)

CrossFit

Strength & Technique

AMRAP 6:

10 Push Press (50/25)

10 Lateral Over the Bar Burpees

Rest 2 mins

AMRAP 6:

5 Thrusters

25 Double Unders (50/25)

Rest 2 mins

AMRAP 6:

10 Power Snatch(50/25)

10 Bar Facing Burpees

CrossFit

Strength & Technique

EMOM 8

6/4 Strict or Weighted Strict Pull Ups

WOD

3 Rounds for time

• 30 Alternating DB Snatch (22.5/15)
• 20 Burpee Box Jump Overs
• 10 Bar Muscle Ups/ 15 C2B