Warm-up (No Measure)

3 ROUNDS

20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat

Into…

2 ROUNDS

10 BB Sumo Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs

Strength – Metcon (Weight)

3 SETS FOR QUALITY

5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups

*Build from Moderate to Moderate-Heavy

(Score is Weight)

Workout – Metcon (Time)

3 ROUNDS FOR TIME

15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)

Immediately Into…

3 ROUNDS FOR TIME

12 Deadlifts (225/155)|(155/105)
12 Box Jumps

(Score is Time)

KG BB 1: (85/60)|(60/42.5)
KG BB 2: (100/70)|(70/55)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)

(No Measure)

Warm-up (No Measure)

3:00 Bike*

Into…

2 ROUNDS

10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row

Into…

2 ROUNDS

10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**

*Increase pace each minute: start easy, increase to moderate, then moderate-hard.

**In a split stance position, press from shoulder to OH.

Workout – Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Finisher – Metcon (No Measure)

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. Cossack Squat

10 Groiners

10 Up-Downs

Immediately into…

AMRAP x 2 MINUTES

Max Inchworms w/ Push-Up

Immediately into…

AMRAP x 4 MINUTES

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Workout

Jay (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

22 Air Squats

12 Toes to Bar

9 Burpees

*Weight Vest Optional

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON /:10 OFF)

TABATA 1 – Slam Ball Russian Twists (Athlete Choice)

TABATA 2 – Weighted Glute Bridge March

(No Measure)

CrossFit Rx – CrossFit

Announcement

Happy Birthday Patrick Muza!!!

Warm-up

Warm-up (No Measure)

400m Group Run

Immediately into…

3 SETS (w/ Empty Barbell)

5 Slow Good Mornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

5 Power Clean (115/75)|(75/55)

10 Hang Power Clean

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

400m Run

20 Power Clean (115/75)|(75/55)

30 Hang Power Clean

*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed

(Score is Time)

KG BB: (50/35)|(35/25)

CrossFit Rx – CrossFit

Announcement

Happy Birthday Brett McNay and Izzy Lowell

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Thoracic Rotations

10 Scap Pull-Ups

10 Alt Groiners

Into…

AMRAP x 6 MINUTES

10 Tight Kipping Swings

10 Alt Box Step Ups (lower than workout height)*

10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Bar or Ring Muscle Up Practice

MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Push Jerk (155/105)|(115/75)

9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up

MU Option 2: 6 Ring Rows or Strict Pull-Ups

KG BB: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)