Main – CrossFit
Warm-up
3 Rds:
3 Chin Ups/Rows
5 Dead Lifts
5 Push Press
200m Run
Weightlifting
A): Deadlift (E2M; 3 @ 60%; 3 @ 70%; 3 @ 80%; 3+ @ 90%)
B): Push Press (E2M; 3 @ 60%; 3 @ 70%; 3 @ 80%; 3+ @ 90%)
Metcon
Mixed Modal Aerobic
Metcon (Weight)
OTM x 14
AFAP
odd – 10 Burpees
even – 5 Clean + Jerk @135/95#
Skill
• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag [Backwards] @ 90/45#
Weightlifting
If interested in OLY work, ask.