Strength:

Deadlift- 4x3 @ 75%

Metcon:

For Time

21-15-9

DB Push Press (40/25) - 21 per arm, 15 per arm, 9 per arm

Deadlift (175/105)

10 min Time Cap

Metcon:

Every 4 min x 5

9 Burpee Box Jumps (24/20)

15 Back Squats (115/75)

9 Shuttle Runs (20m)

Your score is your slowest round!

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Metcon:

For time, in any order

40 Muscle Ups/Pull ups

80 cal row

120 Wall Balls (20/14)

20 minute Time Cap

C...

Metcon:

For time

10-1

Pull ups

Strict Press (75/45)

Med Ball Cleans (25/16) - Double the reps (20, 18, 16, etc.)

Strength:

Front Squat- 3x8 (155/95)

Strength:

Thrusters- Build to a heavy set of 3

Metcon:

3 RFT

10 Thrusters (95/65)

20 Burpees

50 DU/100 SU

Strength:

Deadlift- 4x5 @ 70%

Metcon:

For time

21-15-9

Wall Balls (25/16)

V ups

Directly into

15-12-9

Wall Balls (25/16)

Box Step Overs (24/20) (50/35)

Weightlifting - Back Squat

Banded 1 ½ squats- 3x5

Back Squat- 3x3 @ 80-85%

DB Deadlifts- 3x10

Sled Push- 5x20m

Crossfit Light

For time

...

Metcon:

4 Rounds for Reps

90 sec Row (cal)

45 sec Rest

90 sec Man Makers (35s/25s)

45 sec Rest

90 sec OH Lunge Walk (35/25) - Switch arms every 10m 

45 sec Rest

Strength:

Every 2 min x 10

Snatch Deadlift + 2 Hang Snatches (135/85)

Metcon:

4 Rounds for reps

40 sec Atomic Sit Ups (45/25)

20 sec Rest

40 sec Bear Crawl w/ a plate (45/25)

20 sec Rest

Crossfit

Metcon:

For time

30 Box Jumps (24/20)

15 Clean and Jerks (95/65)

30 Box Jumps

15 Clean and Jerks (135/85)

30 Box Jumps

10 Clean and Jerks (185/115)

30 Pistol Squats

10 Clean and Jerks (225/145)

30 Pistol Squats

5 Clean and Jerks (275/175)

30 Pistol Squats

5 Clean and Jerks...