crossfit

A. Front Squats 5×2 B. EMOM 15 Min 1- 50 DU Min 2- 10 Deadlifts (225/155) Min 3- 12/10 Cal

A. Mini “Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Airsquats 800m Run

A. Back Squat 3×6 B. Every 2 mins for 14 mins: 1 Hang Snatch + 1 Snatch

A. AMRAP 10 15 hang power cleans (95/65) 12 Pistols 200m Run *Rest 4 mins AMRAP 10 10 OHS (95/65)

A. Bench Press 4×5 B. EMOM 15 Min1- 12 T2B Min2-10ft HSW Min3-50 DU

A. Every 2 mins for 14 mins: 1 Hang Clean + 1 Clean B. For time: 21-15-9 Deadlifts (225/155) Ring

A. Front Squats 5×2 B. 4 rds for time: 2 Rope climbs 450m row 10 Push Jerks (135/95)

A. Every 2 mins for 14mins: Hang Snatch l.l B. 6 Rds for time: 10 Hang Power Snatch (115/80) 10

A. Split Jerk Build to a heavy double B. “Jackie” For time: 1000m Row 50 Thrusters (45lbs) 30 Pull-ups

A. Every 2 mins for 14mins: Hang Clean l.l B. Back Squat 3×6